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