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)

Increasing 2.5-5kg per week.

Metcon (AMRAP – Reps)

7 min AMRAP:

3 x deadlifts 80/50kg’s

3 x Pull-ups

6 x deadlifts

6 x pull-ups

9 x deadlifts

9 x Pull-ups

“etc”

Increasing reps by 3’s

500m Row (Time)

Max Effort 500m Row