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
