CrossFit Inventive – CrossFit

Warm-up (No Measure)

carpark run

10 leg swings forward/lateral

1 lap inchworm

1 lap spiderman lunge

10 wall squats

30 sec glute stretch each side

20 scorpions front back

30 sec lower back hipflexor each side

30 sec calf stretch each side

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Deadlift (4 sets 2 reps drop reset )

Last week was 4 x 2 @85%. Aim to go 2.5-5kg heavier if possible.

If you missed last week stay at 85%

Take 90 seconds rest between working sets.

Metcon (AMRAP – Rounds and Reps)

7 minute amrap:

7 deadlifts @45/30kg

7 thrusters @45/30kg

7 burpees


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