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.