CrossFit Inventive – CrossFit

(No Measure)

Hamstring box stretch 2 mins

20 scorpions

1 lap inchworm

10 forward/lateral leg swings

hip flexor & Lower back stretch

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STRENGTH:

Deadlift (1 sets 3 rep at 85% of 1RM, + 1 Set 5 Rep Drop Set)

For Drop Set 1×5, decrease 30kg down if work 3RM is above 180kg.

For Drop Set 1×5, decrease 20kg down if work 3RM is below 180kg.

Target 5kg increase / week if work sets are above 180kg.

Target 2.5kg increase / week if work sets are below 180kg.

Metcon (Time)

For time:

21 Burpees

15 Thrusters 50/35kg

9 Chest to Bar Pull-Ups

800 Meter Run

9 Chest to Bar Pull-Ups

15 Thrusters 50/35kg

21 Burpees

“No Cap”

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