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
————-
3 sets:
5 kipping swings
5 strict hanging knee raises
————
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.
