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
