CrossFit Inventive – CrossFit

Warm-up

20 scorpions front/back

30 second lower back/hipflexor

30 sec glute each side

2 laps high bum bear crawl

1 lap zombie walks

30 green banded SLDL

4 laps banded crab walks

10 slow neck circles each way

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10 x tempo Handstand descends 3 seconds down

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Strength:

Deadlift (Interval Deadlifts)

On every minute:

3 TNG Reps @60%

mins 0:00-4:00 (5 sets)

Rest mins 5:00-6:00

On every 30 seconds:

2 TNG Reps @70%

mins 6:00-8:00 (5 sets)

Rest mins 9:00-10:00

On every 15 seconds

1 rep @75%

10:00-11:00 (5 sets)

Metcon (4 Rounds for reps)

Intervals x 4 Sets.

2 mins On/2 mins off:

14 Deadlifts @80/50kg

7 Burpee box jumps @24/20

Remaining time: Max kipping HSPU’s.

*Partner up. 1 works for 2 mins while the other rest for 2 mins.

* Score max HSPU each round