CrossFit Inventive – CrossFit
Warm-up
Double carpark run
5 inchworm 1 push up
20 scorpions front back/30 sec lower back hip flexor
40 calf pumps
10 scap pulls
10 Kipping swings
30 Green banded SLDL
4 laps banded crab walks
——————-
Deadlift (12 mins to establish a heavy set of 10 reps)
if you do not wish to go heavy with volume, scale back to 3 sets of 5 reps using the same weight with minimal rest between sets.
Metcon (Time)
3 Sets For Time:
400m Run
15 Deadlifts @90/65kg
9/6 Bar muscle ups
