CrossFit Inventive – CrossFit
Warm-up
20 scorpions front back
30 sec lower back hip flexor each side
3 sets through of:
100m row
10 banded SLDL
3 incworm 1 push up
5 ring rows
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Deadlift (20 mins to establish 1RM)
This is to be a safe, good technique 1RM!!!!
No rounded backs!!!!
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
Record the best out of 3 attempts!
1min Max Effort Burpees (AMRAP – Reps)
Partner up on this and have some fun with it.
Chest to ground, jump and clap above head or its a “NO REP”
