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:

Deadlift (3 sets 8 reps 2 mins rest)

Starting week 1 @65% of 1RM.

Inrease by 5-10kg per week.

Metcon (3 Rounds for reps)

For time:

3 x 5 min AMRAPS:

5 Deadlifts @60/40kg

7 Box jumps 20/24inch

9 Pull-ups

2 mins rest after each round.