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
