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.