CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
Banded Hammi/Adductor/Lower Back
Twisted Cross 0:30 e/s
Samsom With Tricep 0:30 e/s
———-
20 Banded Pull aparts
10 Pass Throughs
10 Hollow Rocks
10 Scap Pulls
5 Kipping Knee Raises
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Barbell:
10 Good Mornings
5 Deadlifts
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Build…..
Deadlift (2-2-2-2-2-2)
In 12 minutes build over the 6 sets. Rest as needed between each double.
Reps are Touch & Go.
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift 120/80kg
10 Toes To Bar
15 Bar Facing Burpees
SUBS
DEADLIFT
– Reduce Load
– Dual Kettlebell x 5
TOES TO BAR
– Knees to Elbows
– Kipping Knee Raises
– V-ups
– 15 Abmat Sit-ups
BAR FACING BURPEES
– Burpee step over Bar.
– Regular Burpees
– Frog Hop/Step Over Bar
– Frog Hop
