CrossFit Inventive – CrossFit
Warm-up (No Measure)
2 x carpark runs
2 laps high knee runs
2 laps butt flicks
4 laps side skips
2 laps bear crawls
1 lap inchworm 1 push up
On the spot:
Stretch:
30 sec E/S spiderman lunge hold
60 sec E/S Hammy stretch
30 sec E/S Lower back and hip flexor
30 sec on 30 sec off Handstand hold x 2 rounds.
———————————–
Strength:
Deadlift (3 sets 3 reps @80% 1RM 2 mins rest )
Anyone with no 1RM history will take 15 mins to establish a heavy triple Deadlift .
This is your last lift for the week!
Metcon (Time)
7 Rounds for time:
200m run
10 x SDHP @40/30kg
7 x HSPU
RX+= Deficit HSPU
14 min cap
