CrossFit Inventive – CrossFit
Warm-up (No Measure)
2 x carpark runs
10 leg swings forward/lateral
2 laps high knee runs
2 laps butt flicks
4 laps side skips
4 lap run throughs increasing speed
2 laps bear crawls
Stretch:
60 sec E/S Hammy stretch
30 sec E/S spiderman lunge hold
30 sec Glute stretch E/S
30 sec E/S Lower back and hip flexor stretch
———————————–
Strength:
Deadlift (On Every 90 Seconds @60% of 1RM)
Pyramid Deadlift:
Min 1- 6 reps
Min 2- 8 reps
Min 3- 10 reps
Min 4- 8 reps
Min 5- 6 reps
38 reps
If you cannot mange the volume at that weight, reduce it as you go and maintain good form.
Metcon (Time)
4 rounds for time:
300m Run
30 x KBS @24/16kg
15 x Kipping HSPU
15 min cap
