CrossFit Inventive – CrossFit
Warm-up
double carpark run
10 leg swings forward lateral
5 inchworm 1 push-up
30 sec spiderman lunge hold with rotation
30 sec calf stretch
40 calf pumps
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2 sets:
10 Banded SLDL
5 scap pulls
———-
4 laps banded crab walks
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Strength:
Deadlift (6 x 2 @80% TNG))
Build up & complete 6 sets of 2 reps @80% of your 1RM
90 rest between working sets.
Metcon (Time)
For time:
100 Double unders
20 Burpee Pull-ups
1000m Run
100 Double unders
20 Burpee Pull-ups
(20 minute cap)
Scaled:
– 10 Burpees, then 10 strict pull-ups
– 125 singles