CrossFit Inventive – CrossFit
Warm-up
10 x 10m Shuttle Runs
10 Leg Swings F/L
10 Scorpions F/B
30s Lower Back/Hipflexor e.s
Samson + Tricep 30s e.s
—-
10 Single Leg DB-RDL e.s
10 Single Arm DB-Thrusters e.s
3 Laying To Standing Rope Climbs
10 Barbell Deadlifts
Deadlift
4 @80%
3 @82.5%
3 @85%
2 @87.5%
2 @90%
3-4 Building Sets before you start your 80% onwards.
Rest as needed between working sets.
All percentages are based of 1RM.
Metcon (Time)
RX
On The 6:00 x 4 Sets:
20 x 8m Shuttle Runs
30 Wallballs @9/6kg
3 Rope Climbs
—
L1
20 x 8m Shuttle Runs
20 Wallball 9/6 or 6/4kg
1-3 Rope Climbs or 9 Laying to standing rope climbs.
—-
Score: slowest round time.
Further Scaling:
20/15 Cal Bike erg for shuttles.