CrossFit Inventive – CrossFit
Warm-up (No Measure)
10 leg swings forward/lareral
5 inchworm 1 push up
30 sec apiderman lunge hold
30 sec glute stretch E/S
30 sec lower back/ hipflexor
30 green banded SLDL
3 x 10 banded crab walks
Deadlift (3 sets 2 reps 2 mins rest. )
Aim to add 2.5-5kg on last weeks performance.
Or build to 90% of your 1 RM and complete 3 sets 2 reps. Make sure to complete minimum of 4 building sets before you reach your working sets.
Beginners complete 3 x 5 at a managble weight.
Box jump overs @24/20 inch
7 minute cap.
* Partnet A judges Partner B for the entire workout. Then Parther B judges partner A for the entire workout.
You job as a judge is to count reps, support and push each other and to make sure all reps are completed at full range of movement!