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