CrossFit Inventive – CrossFit

(No Measure)

Hamstring box stretch 2 mins

20 scorpions

5 x inchworm

10 forward/lateral leg swings

hip flexor & Lower back stretch

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Strength:

Deadlift (Clean Grip Deadlift: 4 Sets 5 Reps )

Start at 75% of 1RM Deadlift.

Target 5kg increase / week if work sets are above 100kg.

Target 2.5kg increase / week if work sets are below 100kg.

Metcon (Time)

2 RFT:

30 Deadlifts @80/50kg

20 Burpees

10 pull-ups

*10 min cap

3 mins rest

Metcon (Time)

For time:

30 Ab-mat sit-ups

30 T2B

20 Deadlfts @80/50kg

30 T2B

30 Ab-mat sit-ups

=140 reps

** If needed. Substitute T2B with: Ring Row’s

*10 min cap

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