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