CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 shuttle 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



Deadlift (On E30 sec x 1 rep 75% )

On every 30 seconds x 1 rep for 6 mins (12 lifts) @75% 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 (Time)

For time:

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

SDHP @45/30kg

15 x Amat sit-ups between each round.

12 min cap

Total 189 reps.

**Coach finish them off with a good stretch in remaining time.