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
