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.
