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