CrossFit Inventive – CrossFit

Warm-up

1 X 15 each side banded single leg SLDL

1 lap high bum bear crawl

1 lap low bum bear crawl

1 lap Walking lung with rotation

———-

Then:

20m walking lunge

30 sec handstand hold

Then

20m walking overhead lunge with light dumbbell

3 kick up an slow decent

Then

20m walking overhead lunge with light dumbbell

3 HSPU

———

Deadlift

@70% 3 TNG reps every 30 seconds x 6 sets

(0:00-2:30)2:30 rest

Go on 5:00 mins for:

@75% 2 TNG reps every 15 seconds x 7 sets

(5:00-6:30)2:30 rest

Go on 9:00 mins for:

@80% 1 rep on every 10 seconds x 8 sets

(9:00-10:10)

Metcon (AMRAP – Reps)

On every 2 mins x 5 sets:

20m Dumbbell Overhead Walking Lunge @1×22.5/15kg

Max Strict HSPU in remaining time

Metcon (AMRAP – Reps)

On every 2 mins x 5 sets:

20m Dumbbell Overhead Walking Lunge @1×22.5/15kg

Max Kipping HSPU in remaining time.

*Scaled

With lighter weight and or DB front rack walk

Max Dumbbell strict press or feet on a box.