CrossFit Inventive – CrossFit

Warm-up

1 x carpark run

10 leg swings forward /Lateral

30 green banded SLDL

4 laps banded crab walks

2 laps banded monster walks

20 scorpions front/back

30 sec lower back stretch

30 sec calf stretch E/S

10 HRPU down slow/up fast

10 scap pulls

———

Deadlift (3 @70%, 1 @75%, 3 @70%, 1 @80%, 3 @70%, 1 @85%)

Record you last heavy single rep.

Metcon (Time)

Partner WOD

For Time:

1000m run (together)

80 Burpee pull-ups

80 Dumbbell Alt hang Snatch @1×22.5/15kg

20 min Cap