CrossFit Inventive – CrossFit

Warm-up

Your choice on 2 mins: row/ski/bike

10 leg swings F/L

1 lap high bum bear crawl

1 lap low bum bear crawl

1 lap inchworm

1 lap Over head Walking lunges steps

10 wall facing squats

20 scorpions front/back

30 sec lower back hip flexor

30 Green banded SLDL + 20 Double leg glute bridges

Blue banded glute activation series: lat jumps/forward jumps/running steps. (Enjoy the burn)

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Strength:

Hip Thrusters (4 x 8 @AHAP 90 rest)

Using a Brabell and a Flat Bench. Build up and complete 4 sets of 8 reps.

Metcon (4 Rounds for calories)

On every 2:30

20 Double Kettlebell Deadlifts (32/24 kg)

15 Double Kettlebell Front Squats (24/16 kg)

Max Calorie Row/Ski/Bike

Rest 2:30 and repeat for a total of FOUR sets.