CrossFit Inventive – CrossFit
Warm-up
Gluter stretch 60 sec each side
Spiderman Lunge Hold 30 sec each side
Lower back/hipflexor 30 sec each side
Twisted Cross 30 sec each side
Puppy dog pose 30 seconds
——————–
Activation:
Single Dumbbell:
2 Sets:
5 Goblet squats
5 Single leg SLDL each side
5 Push Press each side
5 Scap pulls
5 Kipping Swings
Deadlift (6 Min EMOM x 3 reps)
Todays EMOM is a primer for todays WOD
RX= 102.5/70kg
If you are looking to go RX today, aim to finish equal or slightly heavier than today RX Deadlift weight.
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP:
50 Wallball 9/6kg
40/30 Cal Bike erg
30 Deadlifts @102.5/70kg
20 Double Dumbbell Push Press @2×22.5/15kg
10 Bar Muscle-ups
SUBS
WALLBALL:
Reduce weight
BIKE ERG:
Row/Ski 35/25 Cals
Assault Bike 22/18 Cals
DOUBLE DUMBBELL PUSH PRESS:
Scale weight back
BAR MUSCLE UPS:
Banded BMUP
C2B
Kipping/Butterfly Pull-ups.