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.