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