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
——
Activation:
30 Banded Glute Bridges
30 Banded SLDL
20/13 Cal Machine
10 Air squats
5 Inchworm 1 Push-up
—-
Barbell:
5 Deadlifts
10 Wrist rotations
5 Front squats
3 Squat Cleans
—-
Build do today’s chosen WOD weight
—-
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.