CrossFit Inventive – CrossFit

Warm-up

20 scorpions front/back

30 sec Lower back/Hipflexor

30 sec Glute

30 sec Twisterd Cross

30 sec Puppy dog Pose

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Avtivation

4 laps banded crab walks

4 laps Monster wakls

20 Glute bridges

30 banded SLDL

50 Red Banded Pull-aparts

Deadlift (5 x 5 Tempo Deadlift @3130)

15 mins to complete this section.

Choose a weight you can maintain good form throughout the Tempo.

Use the same weight for all 5 sets. Rest 90 sec between each working set.

Metcon (Time)

For time

10 Rounds:

10 Sumo Deadlift High Pulls

10 Lateral bar Burpees

(16 min cap)

RX=40/30kg