CrossFit Inventive – CrossFit

Warm-up

20 Scorpions F/B

Banded:

Hamstring/Adductor/Lower Back 0:30 of each

Spiderman Lunge Hold 0:30 e/s

3 way Puppy Dog Pose Front/Side/Side

3 Rounds

8 KB-SDHP

5 KB-Single Leg SLDL e/s

5 KB Goblet Squats

3 Inchworm 1 Push up

Deadlift (5-4-3-3-2-2-2-1-1-1 (10 sets))

Going Every 90 Seconds:

– Start your 5 Reps around 70% and build to a heavy single following the rep range above over the 10 set.

– DO NOT COMPROMISE FORM FOR WEIGHT!

– KEEP A FLAT BACK THROUGHOUT!

Metcon (AMRAP – Rounds and Reps)

8 MINUTE AMRAP:

2,4,6,8,10 etc up By 2’s of:

Barbell SDHP 45/30kg

Lateral Bar Burpees

*Score rounds Plus + Reps