CrossFit Inventive – CrossFit

Warm-up

1 minute Hamstring stretch on Upright E/S

1 minute Glute Stretch E/S

1 minute Lower Back/Hipflexor

1 mInute Puppy Dog Pose

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Activation:

30 Banded Glute Bridges

30 Banded SLDL

20/13 Cal Machine

10 Air squats

5 Inchworm 1 Push-up

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Barbell:

5 Deadlifts

10 Wrist rotations

5 Front squats

3 Squat Cleans

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Build do today’s chosen WOD weight

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Complete 1 Round:

4 Deadlifts

10/8 cal Mach

4 Front Squats

10/8 cal Mach

4 Deadlifts

10/8 cal Mach

Metcon (3 Rounds for time)

On Every 8 mins x 3 Sets

9 Deadlifts @80/50kg

18/12 Cal Machine

9 Front Squats @80/50kg

18/12 Cal Machine

9 Deadlifts @80/50kg

18/12 Cal Machine
Scale weight as needed.

Aim to get it done around 4-6 min. Two minutes recovery on this bad boy at RX isn’t much recovery. Go at a maintainable hard pace, this is not a bludge session.