CrossFit Inventive – CrossFit
Warm-up (No Measure)
3 rounds:
200m run
10 Russian KBS
10 KB SLDL
3 x 30 sec box hammy stretch
60 sec couch stretch each side
20 scorpions front/back
30 sec lower back hip flexor stretch E/S
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Strength:
Deadlift (3 sets 3 reps 2mins rep )
Complete 3-5 building sets then 3 working sets. Add 2.5kg on last weeks performance.
Metcon (Time)
For Time:
21-15-9-15-21
Deadlift @60/40kg
Hang Power Clean
Lateral bar burpee
RX + = 70/50kg
17 min cap
