CrossFit Inventive – CrossFit

Warm-up

15/12 cal machine

20 scorpions F/B

20 Banded SLDL

10 Single legged Glute bridges Each Side

15/12 cal machine

10 Scap pulls

10 Kipping swings

10 Air squats

15/12 cal machine

5 Side plank reach throughs each side

30 sec Hollow rock hold

5 Side plank reach throughs each side

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Barbell:

10 Barbell Deadlifts

Deadlift (8 MIN EMOM: 4 X TNG REPS @65%)

SAME WEIGHT FOR ALL 8 SETS @65%

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

5 PULL-UPS

10 PUSH-UPS

15 KBS @24/16KG

20/15 CAL MACHINE