CrossFit Inventive – CrossFit

Warm-up

3 x 30 sec on/15 off Box Hamstring stretch

30 sec puppy dog pose

30 sec twisted cross E/S

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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Deadlift (10 reps TNG On every 2 mins x 4 sets)

Build up and complete 4 sets at the same weight. Aim to stick around the same weight as last weeks 8 rep weight.

Metcon (Time)

3 rounds for time:

21 Deadlifts @50/35kg

15 Thrusters @50/35kg

9 Burpees

12 min cap

Metcon (No Measure)

Finish the session with 60 sec couch stretch E/S

60 sec Hamstring stretch on upright each side.


Wallballs In wrong order!!