CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Calf 0:30 e/s
30 Calf Pumps
——
ACTIVATION
3 ROUNDS:
20 Dubz/40 Singles
3 Inchworm 1 Push-up
5 Single Leg RDL’s e/s (Light Kettlebell/Dumbbell)
——-
1 Round 10 Empty Barbell Deadlifts
Deadlift (12-15 MINS)
BUILD TO A HEAVY SAFE 3 TOUCH 7 GO REPS
THEN….
1X3-10%
1X3-10%
BUILD TO YOUR HEAVY 3 EMMEDIATELY INTO TWO MORE DROP SETS OF 3 REPS.
RECORD HEAVIEST 3 AND DROP SETS IN COMMENT BOX.
Metcon (4 Rounds for reps)
(4 SETS)
AMRAP 3:
25/18 Calorie Bike Erg
10 Deadlifts 102.5/70kg
Mx Double-unders
Rest 2 minutes Between Sets
Score Total Double-unders each set.
SUBS
25/18 CALORIE BIKE ERG
– 25/18 Calorie Ski Erg
– 21/15 Calorie Ski Erg
102.5/70KG DEADLIFT
– Reduce Looading
– Dual Kettlebell
MAX DOUBLE-UNDERS
– Max Singles
– Max Burpee
– Max Calories machine