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