CrossFit Inventive – CrossFit
Warm-up
3 Way Banded Lower Body
(Hamstring/Adductor/Lower back)
Frog 2:00
Couch 1:00 e/s
————
ACTIVATION
Plank Hold 1:00
Side Plank 0:30 e/s
5 Inchworm 1 Push-up
10 Barbell Good Mornings
5 Barbell Thrusters
5 Barbell SDHP
Deadlift (15 Minute Cap)
Build to a Mod to Heavy Touch & Go 5 Reps, once you establish and completed your heavy 5 Reps, Remove 10-20kgs and complete 10 Touch & Go Reps.
Record Heavy 5 and 10 Rep weight in comment box.
Metcon (Time)
For Time:
30-20-10
Sumo Deadlift High Pull 40/30kg
Calorie Row
Wallball 9/6kg
SUBS
SUMO DEADLIT HIGH PULL
– Kettlebell SDHP
– Deadlift
– DB Alt Clean or Power Snatch
CALORIE ROW
– 30-20-20 Cal Bike erg
– 25-18-15 Cal Assault bike/Ski erg Women ONLY