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 (4 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 90 sec rest)

From 80% 1RM From + weekly increase. 90 sec rest

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

10 Deadlifts @ 90/60kg

15 T2B

20 Wallball shots 9/5kg