CrossFit Inventive – CrossFit
Warm-up (No Measure)
400m run
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:
Stiff Leg Deadlift (4 Sets 5 reps 90 sec rest )
Points of Performance
-Clean Grip
-Maintain same slight knee bend throughout the entire movement
-Push the Hips Back
-Keep Straight Lumbar Curve
-Feel the Stretch in your Hamstrings
-Raise Quickly, Bringing your Hips to the Bar
Perform 4 sets 5 reps with a 5kg increase on week three’s performance.
90 sec rest between working sets.
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats