CrossFit Inventive – CrossFit

Warm-up

20 scorpions front/back

30 sec Lower back/hipflexor

30 sec Glute stretch

30 sec Spiderman lunge hold

30 sec Twisted Cross

30 sec Calf stretch

30 calf pumps

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20 Banded SLDL

20 Halo Glute Bridges

20 Red Banded Pull aparts

10 Pass throughs

20 sec Hollow Hold

10 V-ups/V-sits

5 scap pulls

5 kipping knee raises

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Stiff Leg Deadlift (3 Sets 8 Reps 90 rest)

Build up to a moderate weight, no more than 70% of your 1RM Deadlift and complete 3 sets, 8 reps @the same weight for the 3 sets.

Metcon (Time)

For Time:

1 Mile Run

50 Toes to Bar

30 Power Snatches @40/30

20 min cap
SUBS

RUN

2,000 Meter Row

1,600 Meter Ski Erg

4,000 Meter Bike Erg

100/75 Calorie Assault

TOES TO BAR

Feet as High as Possible

Knees to Elbow/Chest/Waist

SNATCH

Reduce weight