CrossFit Inventive – CrossFit
Warm-up (No Measure)
10 shuttle runs
4 laps side skips
High knees
Butt flicks
20 scorpions
10 Inchworm 2 push-ups
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 max 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 3 reps From 80% 1RM)
Metcon (AMRAP – Reps)
10 min amrap:
3 Deadlifts 110/70kg
1 round of modified Cindy
Cindy = 5 burpee 2 Target, 10 push ups, 15 air squats
