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