CrossFit Inventive – CrossFit
Warm-up (No Measure)
1 x carpark run
10 leg swings forward/lateral
5 inchworm 1 push ups
30 sec spiderman lunge hold E/S
30 sec glute stretch E/S
20 scorpions
30 sec lower back/hip flexor E/S
30 Banded SLDL
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Strength:
Deadlift (3 x 5 @80% of last weeks heaviest 5 reps)
Build to 80% of last weeks heavy 5 reps and have 2 mins rest between working sets.
If you did not do last weeks deadlift, build to a safe butt heavy 5 reps. Try to knock this over in 15 minutes.
Metcon (Time)
Judging WOD
21-15-9
Deadlift @110/70kg
Box Jump @24/20 inch
8 minute cap