CrossFit Inventive – CrossFit

(No Measure)

200m run

Hamstring box stretch 2 mins

20 scorpions

1 lap inchworm

10 forward/lateral leg swings

hip flexor & Lower back stretch

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Strength:

Deadlift (1@90% + 1 Max Rep Drop Set. )

Work to 90% of 1RM Deadlift for a single, then perform 1 drop set of Max Effort reps.

For Drop Set, decrease weight by 20kg if above 150kg.

For Drop Set, decrease weight by 15kg if above 150kg.

Target 10kg increase / week if work sets are above 150kg.

Target 5kg increase / week if work sets are below 150kg.

Metcon (Weight)

On Every 5 Mins for 5 rounds complete:

300m run:

6 DBell/KB Box step ups

8 T2B

10 Burpee2target

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