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
