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
