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
————–
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