CrossFit Inventive – CrossFit
Warm-up
3 x 30 sec on/15 off Box Hamstring stretch
60 sec couch stretch each side
20 scorpions F/B
30 sec lower back/hipflexor each side
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30 green banded SLDL
4 laps banded crab walks
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10 scap pulls
10 kipping swings
10 tempo push-ups (3 down/up fast)
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Deadlift (8 reps On every 2 mins x 4 sets)
Chose own weight, must be the same for all 4 set. These are TNG reps
Metcon (AMRAP – Rounds and Reps)
12 minute amrap:
2 Bar muscle ups
4 Burpee Box Jumps @24/20inch
6 DB Overhead Alt Lunges @1×22.5/15kg
*Chose any arm to hold the DB overhead, but keep In mind not to favour one side.
