CrossFit Inventive – CrossFit

Warm-up

20 Scorpions

Lower Back/Hipflexor 30 sec E/S

Spiderman Lunge Hold/rotation 30 sec E/S

Calf Stretch 30 Sec E/S

30 Calf Pumps

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15/10 Cal Machine

20 Green banded SLDL

20 Single Skips

20 Banded Glute Bridges

40 Double-unders/40 Singles

5 Inchworms 1 push-up

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Deadlift (EMOM x 5 TNG Reps (x 8 Sets))

Aim to do all sets @60% of your 1RM (Rep Max)

Metcon (AMRAP – Rounds and Reps)

17 Minute AMRAP:

10 Deadlifts @60/40kg

15 Burpees

20/15 Cal Machine

30 Double-Unders