CrossFit Inventive – CrossFit
Warm-up (No Measure)
10 shuttle runs
4 side skips
20 scorpions
1 lap inchworm
10 forward/lateral leg swings
hip flexor & Lower back stretch
Hamstring box stretch 2 mins
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Strength:
Max Strict Pull-ups (3 sets, minimum 5 reps)
Deadlift (4 sets 5 reps 2 min rest)
Start week 1 @ 65% of 1RM
Increase 2.5kg per week.
Metcon (Time)
3 Rounds for time:
20 Alt Pistol squats
15 Lateral Bar burpee
10 Deadlifts 100/70kg
No cap
