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

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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