CrossFit Inventive – CrossFit

Warm-up

20 Scorpions F/B
30 Sec Lower Back Hipflexor e/s
30 Sec Glute e/s
30 sec wrist stretches
30 Sec Calf e/s
30 calf pumps
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30 red banded pull aparts
10 Banded Press each side
30 sec Handstand hold
5 inchworm 1 push-up
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Warm up to deadlift weight and wod set up.

Deadlift (6 min emom)

min 1 – 2 TNG reps
min 2 – 2 TNG reps
min 3 – 2 TNG reps
min 4 – 1 rep
min 5 – 1 rep
min 6 – 1 rep
Building to a heavy single for the day following the above 6 sets. Performed every minute, on the minute.

Metcon (AMRAP – Rounds and Reps)

15 min amrap:
40 Single DB Hang Clean & Jerks
30 Box Jumps
20 Kipping HSPU’s
10 Deadlifts

RX Dumbell= 1 x 22.5/15kg
Box = 24/20 inch
Deadlift= 125/85kg
SUBS
Scale weightys as needed.
Add raises for HSPU or Knees on box HSPU. Double DB Push Press.
Step up on box if need be.