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.
