CrossFit Inventive – CrossFit
Deadlift (OE 30 sec for 12 sets)
Week 4 is tough. Stay at last performance weight if need be.
Up 2.5-5kg on last performance if possible.
Warm-up (No Measure)
Wrist circles
In & out the rig run & bear crawl. x 2 rounds.
10 leg swings F/L
Ballistic Banded Hammy Mob
Banded adductor /lower back
Banded Lat stretch
2 sets:
10 x squat-straight leg
5 x Tempo Push up (3X2)
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Strength:
Warm-up (No Measure)
“At YOUR body weight”
7 RFT:
10 Wallball @9/6kg
10 Deadlift
10 min cap
