CrossFit Inventive – CrossFit

Warm-up (No Measure)

20 scorpions

1 lap inchworm

10 forward/lateral leg swings

hip flexor & Lower back stretch

Hamstring box stretch 2 mins



Strict Pull-ups

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.

Deadlift (4 sets 5 reps 2 mins rest)

from 65% of 1RM deadlift. Increase by 2.5kg per week.

Metcon (Time)

For time:

30 x KB-SDHP 24/16kg

20 x Pull ups

30 x KBS 24/16kg

20 x Burpees

30 x KB Goblet squats 24/16kg

20 x T2B

30 x KB walking lunge steps 24/16kg

15 min cap

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