CrossFit Inventive – CrossFit

Warm-up

Couch 1:00 e/s

20 Scorpions F/B

Lower back/Hipflexor 30 e/s

Spiderman Lunge Hold 30 e/s

Front Rack 30 sec

Wrist 30 sec

Calf 30 e/s

30 calf Pumps

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20 Halo Glute Bridges

20 Banded SLDL’s

5 Inchworm 1 push up

60 Sec Skipping of your choice

Deadlift (5 Sets 3 Reps 75-77.5%)

Week 3

Build up and complete 5 sets of 3 touch & Go Reps at the same weight. rest 90 sec between working sets.

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

1 Power Clean 60/40

30 Double Unders

2 Power Cleans

30 Double Unders

3 Power Clean

30 Double Unders

Add 1 Power Clean Per Round