CrossFit Inventive – CrossFit
Warm-up (No Measure)
Run throughs or game of basketball or volleyball
60 sec couch stretch each side
30 sec hammy stretch each side
20 scorpions front back
30 sec lower back hip flexor stretch
20 green banded legged deadlifts
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Strength:
Deadlift (3 x 10 @65% 1RM 2 mins rest)
Deadlift volume. Build to 65% of your 1RM Deadlift and complete 3 sets 10 reps @65% of your 1RM. Scale the weight back if you cannot handle this weight at this rep range.
Metcon (Time)
6 RFT:
6 Deadlifts@70/50kg
6 Lateral bar burpee
6 Box Jumps@24/20 inch
Cap depends on time left in session. Would like everyone to work hard to finish this.
