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”