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

20 scorpions

hip flexor & Lower back stretch

Hamstring box stretch 2 mins

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Strength:

Deadlift (Work to 80% of your 1RM Deadlift for a triple)

** decrease weight for 2×8.

For Drop Sets 2×8, decrease weight by 30kg down if triple is above 150kg.

For Drop Sets 2×8, decrease weight by 20kg down if triple is below 150kg.

Target 10kg increase / week if work sets are above 150kg.

Target 5kg increase / week if work sets are below 150kg.

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

200m Run with wallball @9/5kg

15 Wallball shots @9/5kg

10 Deadlifts@80/50kg

DONT DROP WALLBALLS at any stage