CrossFit Inventive – CrossFit

Warm-up (No Measure)

Hamstring box stretch 2 mins

20 scorpions

1 lap inchworm

10 forward/lateral leg swings

hip flexor & Lower back stretch

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Strength:

Strict Pull-ups (3 sets 5 reps)

No Kip!

Start movement at full extension, activate scapulars drawing them down your back as you pull your chin to and above the cross bar. Lower back to full extension of the arms before dropping off the bar.

Stiff Leg Deadlift (3 Sets 8 Reps 2 mins rest )

Points of Performance

-Clean Grip

-Maintain same slight knee bend throughout the entire movement

-Push the Hips Back

-Keep Straight Lumbar Curve

-Feel the Stretch in your Hamstrings

-Raise Quickly, Bringing your Hips to the Bar

Metcon (No Measure)

20 Min EMOM:

Odd: 15 KBS @24/16kg

Even: 12 Burpees

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