CrossFit Inventive – CrossFit
Warm-up
– Box Hammy Stretch 1:00
– Glute 0:30 e/s
– Spiderman 0:30 e/s
– 3 Way Puppy Dog Pose 0/30 e/s
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ACTIVATION
1 Carpark Run
30 Calf Pumps
30s Hanging Knee Raise
5 Inchworm 1 Push-ups
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Deadlift (4 x 3)
Build up & complete 4 sets 3 reps with No Pauses or Tempos. Back to regular Deadlift for today.
Aim for touch & Go Reps.
Rest 90s-2 mins between working sets.
Metcon (Time)
2 Rounds For Time:
100m Farmers Carry [2x 32/24kg KB’s]
15 Deadlifts 120/80kg
1,000/800m Row
SUBS
100M FARMERS CARRY
– Reduce Load
– Reduce Distance
– 300m Run
DEADLIFT
– Reduce Reps
– Reduce Load
1,000/800M ROW
– 900/700m Ski Erg
– 2,200/2,000m Bike Erg
