CrossFit Inventive – CrossFit

Warm-up (No Measure)

1 x carpark runs

2 laps high knee runs

2 laps butt flicks

4 laps side skips

1 lap inchworm 1 push up

1 lap spiderman lunge

3 x 30 sec hammy stretch on box

20 scorpions front back

30 sec lower back hip flexor stretch E/S

30 sec Glute stretch E/S

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3 x 30 sec Hand stand holds

30 sec rest

Deadlift (6 mins On every 30 seconds x 1 rep @70% 1RM)

On every 30 seconds x 1 rep for 6 mins (12 lifts) @70% 1RM.

Get ready to get tight and move fast. Each set up needs to be safe. Flat back & keep tight.

Have fun with this one. It will keep you busy for 6 mins.

Metcon (AMRAP – Rounds and Reps)

6 min Amrap

15 x Deadlifts @80/50kg

10 x HSPU

Rest 3 mins

6 min Amrap: (Increase weight)

10 x Deadlifts @100/70kg

5 x Deficit HSPU

*score both workouts as one for total rounds & reps.