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
