CrossFit Inventive – CrossFit

(No Measure)

Box hammy stretch

10 shuttle runs

1 lap inchworm

20 scorpions

Hip flexor lower back stretch

Deadlift (1 x 3 reps + 1 drop set 5 reps)

For Drop Set 1×5, decrease 30kg down if work 3RM is above 180kg.

For Drop Set 1×5, decrease 20kg down if work 3RM is below 180kg.

Target 5kg increase / week if work sets are above 180kg.

Target 2.5kg increase / week if work sets are below 180kg.

Metcon (Time)

21-18-15-12-9-6-3

Deadlift 90/60kg

HRPU

12 min cap

Metcon (Distance)

Optional Extra

500m Max effort row for distance.

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