CrossFit Inventive – CrossFit

Warm-up (No Measure)

400m run

10 forward/lateral leg swings

5 Inchworm 2 push-ups

30 sec spiderman lunge hold E/S

Glute stretch 30 sec E/S

10 wall squats

20 scorpions (front-back)

30 sec hip flexor & Lower back stretch

Hamstring box stretch 3 x 30 sec

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Strength:

Deadlift (3 sets 8 reps 2 mins rest )

Start @70% week 1.

2.5kg increase per week if your 70% is below 140/100kg

5 kg increase per week if your 70% is above 140/100kg.

Metcon (Time)

For time:

500m run then:

2 rounds:

20 x Deadlift @60/40kg

20 x Hang power clean @60/40kg

20 x Front squat @60/40kg

finish with 500m run

15 min cap