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
