CrossFit Inventive – CrossFit

(No Measure)

Box Hamstring Stretch 3 x 30 Sec

1 lap Inchworm + 1 push-up

10 forward/Lateral leg swings

20 scorpions

Hip flexor/lower back stretch



Deadlift (Clean Grip 4 Sets 5 Reps)

Start at 75% of 1RM Deadlift.

Target 5kg increase / week if work sets are above 100kg.

Target 2.5kg increase / week if work sets are below 100kg.

Metcon (Time)

For Time:

400m Run

100 Air squats

400m run

80 Abmat sit-ups

400m run

60 KBS 24/16kg

400m run


400m Run


25 min cap

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