CrossFit Inventive – CrossFit

Warm-up (No Measure)

400m run

1 lap inchworm 1 push up

1 lap spiderman lunge

2 laps bear crawl

2 laps walking lunge

20 scorpions front/back

30 sec lower back hip flexor stretch

3 x 30 sec box hamstring stretch

60 sec couch stretch Each leg

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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)

3 Rounds For Time:

400m Run

21 x Deadlift @60/40kg

12 HRPU

15 min cap