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