CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 shuttle runs

4 laps lateral skips

2 laps but kicks

3 x 3o sec box hammie stretch

5 stationary inchworm + 1 push-up

2 scorpions front back

10 x Bar good mornings

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STRENGTH:

Deadlift (3 sets 3 reps 90 seconds rest )

Work @80% of 1RM Deadlift

Bent Over Row (6-6-6-6)

Keep the movement strict.

Choose own load.

Metcon (Time)

For time:

50 Deadlifts 80/50kg

40 HRPU

30 Pull ups

20 Burpee

10 Hang Power Cleans 80/50kg

100 DU’s Buy out.

15 min cap

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