CrossFit Inventive – CrossFit

Warm-up

Lower Back stretch 30 sec each side

Glute st 1 minute each side

Spiderman lunge hold 30 sec each side

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30 Banded SLDL

30 Halo Glute Bridges

2 minutes on machine

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10 Barbell Good mornings

5 Clean Grip Deadlifts

Deadlift (5 Sets 3 Reps)

Clean Grip Deadlift. Dead stop, no touch N Go.

Start set 1 @70%, set 2 75% set 3,4&5 80%

Scale weight as needed. take 90 sec rest between working sets.

Metcon (Time)

For Time:

1000m Row

30 Deadlifts 102.5/70kg

50 Lateral Bar Burpees
Row SUBS

2000m Bike Erg

50/40 Cal Assault Bike

800m Run

Scale weight as needed