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