CrossFit Inventive – CrossFit
Warm-up (No Measure)
10 shuttle runs
4 laps side skips
High knees
Butt flicks
10 forward/lateral leg swings
5 Inchworm 2 push-ups
1 lap spiderman lunge
20 scorpions
hip flexor & Lower back stretch
Hamstring box stretch 2 mins
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Strength:
Max Strict Pull-ups (3 sets Minimum 5 reps)
Deadlift (3 Sets 8 reps 2 mins rest)
Week 1 from 65% of 1RM
Add 2.5-5kgs on last weeks performance.
Metcon (Time)
For Time:
50 HRPU
25 Pull-ups
25 Deadlifts 100/60kgs
50 Box Jump Overs 24/20 inch
15 min cap
