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



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.