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
—————————–
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.
