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.