CrossFit Inventive – CrossFit
Warm-up
double car park run
2 laps high knees
2 laps butt kicks
1 lap overhead walking lunges
1 lap inchworm
20 scorpions front/back
30 sec lower back hipflexor stretch
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30 banded stiff legged deadlifts
30 Blue banded Glute bridges
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Strength:
Deadlift (3 Sets 8 Reps @70% 2 mins rest)
Not Touch & Go!
Build up to 70% of your 1rep max then complete 3 x 8. 2 mins rest between each set.
Hold onto the, don’t switch off on the way back to the floor. Stop and reset your breathing, keep tight and lift the next rep.
Metcon (Time)
For time:
15-12-9-6
Deadlift @90/60kg
200m run between each round.
12 min cap
