CrossFit Inventive – CrossFit

Warm-up

3 x 30 sec box hamstring stretch 15 sec rest

60 sec couch stretch each side

30 green banded SLDL + 5 inchworm 1 push up

20 scorpions front back

30 sec glute stretch each side

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3 sets:

5 kipping swings

5 strict hanging knee raises

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Strength:

Deadlift (Deficit 4 sets 5 reps @75%)

Stand on 1 old 20kg plate

to make the deficit.

These are TNG reps.

Deficit will make it harder to lift off the ground, which will make you stronger offf the floor.

90 sec rest between sets.

Metcon (Time)

For time:

5-10-15-20

Deadlift@90/60kg

Burpees

T2b

13 minute cap.