CrossFit Inventive – CrossFit
Warm-up
20 scorpions Front/Back
30 sec Lower back/Hipflexor each side
30 sec Glute each side
30 sec Puppy Dog pose
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Activation
2 Laps Halo Crab Walks
20 Halo Glute Bridges
5 inchworm 3 push-ups
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Barbell Deadlift tech
Deadlift (15 Mins to establish 1RM )
Use the first half of your 15 minutes to build and the back half to work on those heavy singles. Your 1RM needs to be safe with good form. Once your coach tells you to stop, Stop.
If you do not wish to work on your 1 rep max today, choose a comfortable weight and complete 5 sets of 5 reps with the focus on form. Make these reps touch and go with 90 seconds rest between sets.
Metcon (AMRAP – Reps)
8 Min AMRAP:
Increasing reps up by 3’s of:
Deadlift @60/40kg
Strict Push-ups
Air squats
9 Reps Per Round
This is rep count for 15 full rounds
Rep count:
9-27-54-90-135-189-252