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