CrossFit Inventive – CrossFit
Warm-up (No Measure)
400m run
2 lap bear crawl
2 lap hands over head walking lunge
1 lap inchworm
1 lap spiderman lunge
30 sec hammy starch on upright
20 scorpions front & back
30 sec lower back/hip flexor stretch
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3 x 30 on 30 sec off
Hanging L- pull up hold
scale back to knees above hip hold.
Deadlift (On evry 90 seconds @65% of 1RM)
Pyramid Deadlift:
Min 1- 6 reps
Min 2- 8 reps
Min 3- 12 reps
Min 4- 8 reps
Min 5- 6 reps
40 reps
If you cannot mange the volume at that weight, reduce the reps or weight as you go and maintain good form.
Metcon (Time)
For Time:
50 x HRPU
50 x Pull-ups
50 x Deadlift @60/40kg
12 min cap
