CrossFit Inventive – CrossFit

Warm-up (No Measure)

1 x carpark runs

2 laps high knee runs

2 laps butt flicks

4 laps side skips

20 scorpions front back

30 sec lower back hip flexor stretch E/S

30 sec Glute stretch E/S

30 sec puppy dog pose

30 x green banded good mornings

3 x 10 each way red band glut activation

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Strength:

Deadlift (EMOM x 1 Rep OE30 sec x 12 )

Increase by 5kg on last weeks performance if possible.

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
155=70kg

105=47.5kg

This is a testing WOD. Lets see how good you can cycle your barbell movements. We test this 2-3 times throughout each year. Check you previous performances.