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