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.

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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