CrossFit Inventive – CrossFit

Warm-up

Lower back/Hipflexor 1 minute each side

Glute Stretch 1 minute each side

Spiderman Lunge Hold 30 seconds each side

Calf stretch 20 seconds each side

30 Calf Pumps

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Activation

20 Banded Stiff Legged Deadlifts (SLDL)

30 Red banded Pull aparts + 10 Pass throughs

5 Inchworm 1 push-up

50 single skips into 50 double unders

(100 singles if need be)

Metcon (No Measure)

For Quality

10-9-8-7-6-5-4-3-2-1

Dumbbell Flat Bench press @2x 22.5/15kg

Barbell Bent Over Rows @60/40kg

12 minute cap
Big classes, partner up. One person complete the rows, the other complete DB Bench Press.

Scale weight as needed. Movements are to be strict, aim to go unbroken every set and work with minimal rest until you have completed the last rep.

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

60 Double Unders

30/21 Bike Erg

9 Deadlifts @125/85kg
SUBS

Double-Unders:

100 single unders

1 minute double under practice

Bike erg:

Same Calories on Row/Ski

Assault Bike 20/15

Deadlifts:

Reduce weight as needed

20 Double Ketttlebell Deadlifts