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