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

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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