CrossFit Inventive – CrossFit
Warm-up
3 sets:
3 inchworm 1 push up
10 scorpions
8 air squats
8 Plyo spiderman lunges
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30 Green banded SLDL + 60 sec plank hold
2 laps banded crab walk
10 single leg glute bridges each side
10 double leg glute bridges
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Strength:
Deadlift (3 x 8 Touch and Go 2 mins rest.)
Build with 3-4 sets prior to your working sets.
Working sets:
Set 1 @70%
Set 2- @75%
Set 3 @ 77.5%
Lets make the past two deadlifts drop res set cycle reps feel easy with 3 sets of 8 reps TNG!
Metcon (AMRAP – Reps)
7 min amrap:
Max Wallball @9/6kg
On every minute stop and do 5 Deadlifts @102.5/70kg
*Start first minute with 5 deadlifts.
*Record wallball reps.