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
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Strength:
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.
