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
———
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
