CrossFit Inventive – CrossFit
Warm-up
3 x 30 sec box hamstring stretch 15 sec rest
60 sec couch stretch each
side
20 scorpions front/back
30 sec lower back/hipflexor each side
3 rounds:
8 KBS
6 single leg SLDL each side
5 kipping swings
———–
Strength:
Deadlift (5 sets 2 reps @90% 1RM)
Build up to 90% of your 1RM and complete 5 sets 2 reps.
TNG reps.
Metcon (Time)
For time:
20 Box jumps@24/20 inch
5 Bar muscle ups
15 Burpee box jumps
5 Bar muscle ups
10 Box jumps
5 Bar muscle ups
5 Burpee box jumps
5 Bar muscle ups
12 min cap
Scale banded bar muscle up/C2B pull-up
