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

————-

Activation

2 Laps Halo Crab Walks

20 Halo Glute Bridges

5 inchworm 3 push-ups

————

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