CrossFit Inventive – CrossFit

Warm-up

20 scorpions F/B

30 sec Lopwer back/Hipflexor

30 Sec Glute E/S

30 sec Puppy Dog pose

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Activation

10 Barbell Good mornings

10 Barbell back Squats

20 Halo Band Glute bridges

10 HRPU

30 Sec Plank Hold

Deadlift (Building: 5-5-5-4-4-3-3Then:3 Sets x 2 Reps @82.5%)

In 15 mins build up to 82.5% of your 1RM ands complete 3 sets of 2 TNG reps.

Stay at last weeks wait if need be.

Take 90 sec – 2 mins rest between working sets only.

DON’T GO HEAVY IF YOUR NOT FEELING IT!

If you do not have percentages, build to a moderate to heavy double that you can manage and complete the 3 doubles at that weight.

Metcon (4 Rounds for time)

Capacity Builder

On the 4:00 x 4 Rounds:

9 Devil’s Press 2 x 22.5/15

24/18 Calorie Row
SUBS

Assault Bike 20/14

Bike Erg/Ski Erg Same as row (24/18)

Lighten the devils press as needed.