CrossFit Inventive – CrossFit
Warm-up
20 scorpions F/B
30 second lower back/Hipflexor each side
30 second glute stretch each side
30 second Twisted Cross each side
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For Quality:
30 Second Shoulder Taps
15 Barbell Good Mornings
60 Sec Static Squat Hold (Drive knees out)
30 Second Plank Hold
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5 Barbell Deadlifts
Deadlift (5-5-8-8-10)
This is a primer for todays WOD.
Don’t go heavy on this strength component.
10 mins to complete 1 set of 10 touch and go reps.
Use the above 4 building sets ,then the Last 10 will be your 10 TNG.
EG :
5 reps @60
5 reps @70
8 reps @80
8 reps @90
10 reps @100
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
45 Wallballs
30/24 Calorie Row
15 Deadlifts
KILOS
Wallballs: 9/6
**Deadlifts:**102.5/70
SUBS
ROW
20/14 Calorie Assault
25/18 Calorie Bike Erg
25/16 Calorie Ski Erg
