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

1lap spiderman lunge

20 scorpions

hip flexor & Lower back stretch

Hamstring box stretch 2 mins

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Strength

Max levitra online no prescription Strict Pull-ups (3 SETS MAX REPS)

Deadlift (1 x 3 reps + 2 drop sets of 8 reps)

Work to 80% of 1RM for triple WEEK 1.

** 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 (Time)

For time:

18-15-12 -9-6-3 of:

Barbell SDHP @50/30kg

Between each round complete:

100m Farmers carry @2×32/24kg

(15 min cap)


Partner WOD is back on this Saturday morning 6am. Grab your besty and see ya’s there.