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 Minimum 5 reps per round)

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 90 sec rest)

Metcon (Time)

For time:

21-15-9

Deadlift @ 110/70kg

Box jump @24/20 inch

No cap