CrossFit Inventive – CrossFit
Warm-up
1 minute Hamstring stretch on Upright E/S
1 minute Glute Stretch E/S
1 minute Lower Back/Hipflexor
1 mInute Puppy Dog Pose
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Activation:
30 Banded Glute Bridges
30 Banded SLDL
20/13 Cal Machine
10 Air squats
5 Inchworm 1 Push-up
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Barbell:
5 Deadlifts
10 Wrist rotations
5 Front squats
3 Squat Cleans
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Build do today’s chosen WOD weight
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Complete 1 Round:
4 Deadlifts
10/8 cal Mach
4 Front Squats
10/8 cal Mach
4 Deadlifts
10/8 cal Mach
Metcon (3 Rounds for time)
On Every 8 mins x 3 Sets
9 Deadlifts @80/50kg
18/12 Cal Machine
9 Front Squats @80/50kg
18/12 Cal Machine
9 Deadlifts @80/50kg
18/12 Cal Machine
Scale weight as needed.
Aim to get it done around 4-6 min. Two minutes recovery on this bad boy at RX isn’t much recovery. Go at a maintainable hard pace, this is not a bludge session.