CrossFit Inventive – CrossFit

Deadlift warm-up (No Measure)

10 shuttle runs

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 (1 rep@60-70% 1RM ON evry 30 seconds for 10 mins)

This will be 20 singles. Be ready to drop and reset. Keep tight. Do not rush lift off the floor.

Start the clock once everyone has found their starting weight!

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

10 x Deadlift@60/40kg

200m run (carpark)

10 x T2B