CrossFit Inventive – CrossFit

Warm-up

10 leg swings forward/lateral

20m high bum bear crawl

10m triple leg ext walk

10m Overhead walking lunges

1 lap inchworm 1 push-up

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3 sets:

8 Russian KBS@16/12kg

5 KB-Single leg SLDL each side

5 single arm ring rows each side

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Strength:

Deadlift (3 sets 8 reps @75% 2 mins rest)

build to 75% of your 1 rep max and complete 3 sets of 8 drop reset reps(same as last week).

Hold onto the bar until it returns the floor, let go, get tight and lift.

Metcon (3 Rounds for reps)

3 mins On/3 mins off of:

10 Double KB Deadlift@2×24/16kg

10 Wallball @9/6kg

10 Box Jump Overs@24/20