CrossFit Inventive – CrossFit

Warm-up (No Measure)

400m run

4 laps side skips

2 laps high knees

2 laps butt kickers

10 forward/lateral leg swings

5 Inchworm 2 push-ups

30 sec spiderman lunge hold E/S

20 scorpions (front-back)

hip flexor & Lower back stretch

Glute stretch 30 sec E/S

Hamstring box stretch 3 x 30 sec

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Strength:

Deadlift (4 sets 3 reps from 85% week 1 )

4 sets 3 reps from 85% week 1. only 2.5kg increase per week.

Last week is always going to be tough. Stay at last weeks weight if need be.

Metcon (Time)

For time:

50 x KB Deadlift @2x 32/24kg

50 x T2B

50 x KB-SDHP @32/24kg

50 x Wallball squat clean @9/6kg