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 (20 rounds On every 30 sec onds x 2 reps)

This is same as last week but 2 reps instead of 1. Will be tough. Stay at last weeks weight or lower if not confident.

If you didn’t do last week, chose a weight around 60-70% if your 1RM.

This will be 20 Doubles. 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 (Time)

For time:

21-18-15-12-9-6-3

SDHP @40/30kg

T2B

12 min cap