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
