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