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!!
