CrossFit Inventive – CrossFit

Warm-up (No Measure)

carpark run
10 leg swings forward/Lateral
20 scorpions Front/Back
30 sec lower back/hipfexor
2 x 10 each side hip raises
30 Green banded SLDL
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Strength:

Deadlift (Banded 3 x 5 90 sec rest)

Tempo: up fast, 3 second descent. This isn’t to be done heavy. The band will provide plenty of resistance.

Metcon (Time)

3 Rounds for time:
400 run
22 SDHP@35/25kg
12 burpee
15 min cap