CrossFit Inventive – CrossFit
Warm-up
20 scorpions Front/back
30 second Lower back/Hipflexor
30 second Spiderman Lunge Hold
30 second Puppy Dog Pose
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20 Banded Glute Bridges
20 Banded SLDL
10 Strict Push-ups
10 Scap Pulls
5 Strict Pull -ups/Ring rows
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Metcon (No Measure)
Midline:
8 MIn EMOM:
ODD: 20 Sec L-Ring Hold
EVEN: 30 Sec Superman Hold
Metcon (Time)
For Time:
27-24-21-18-15-12-9
Deadlift 70/50kg
Calorie Machine
After each set complete 5 Burpee Pull-ups
Burpee pull-up rep only counts if your chin finishes over the bar! If you do not do you reps correctly, we will take RX off you!!!!
SUBS
3 Burpee to target + 3 Strict Pull-ups (banded if need be)
All machines same calories
Scale deadlift weight if need be.
