CrossFit Inventive – CrossFit
Warm-up
300m run
into:
5 inchworm
20 scopions
lower back hip flexor E/S
30 sec calf stretch E/S
30 calf pumps
10 wall squats
20 banded glute bridges
20 banded SLDL
——————-
10 x Barbell good mornings.
Deadlift (7 singles @85% of your 1RM)
Build up to 85% of your 1RM and complete 7 singles with 60 seconds rest after after each lift.
Metcon (Time)
For time:
1000/750m Row/Ski
Into:
30-20-10
Wallball@9/6kg
300m Run after each round