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

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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.

Deadlift (4 sets 5 reps 2 mins rest)

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

Metcon (Time)

For Time:

45 x Deadlift 100/70

45 x Bar Facing Burpee

12 min cap

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