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.