CrossFit Inventive – CrossFit

Warm-up

20 Scorpions Front back

Lower back/Hipflexor 30 each side

Glute Stretch 30 sec each side

Puppy Dog Pose 60 seconds

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Activation

30 Green banded SLDL

30 Banded Glute Bridges

10 Frog Hops

5 Scap pulls

5 Kipping Swimgs

Deadlift (8 minute EMOM: 3 TNG Reps)

Build up to 70% of your 1RM deadlift and complete 3 TNG Reps on every minute for 8 minutes.

Scale weight as needed.

Metcon (2 Rounds for time)

For Time:

21-15-9

Deadlift 102.5/70kg

Burpee Pull Up

*10 min time cap

Metcon (Time)

@10:00 min start:

42-30-18

Single Dumbell Hang Clean & Jerk 22.5/15kg

Abmat Sit up

*10 min time cap.
Score times of each workout separately.

10 Min cap for both workouts.

Scale weight as needed.