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 viagra y eyaculación precoz lunge
20 scorpions
hip flexor & Lower back stretch
Hamstring box stretch 2 mins
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Strength:
Deadlift (Work up to 85% of 1RM for 1×3 + drop set 5 reps)
Work up to 85% of 1RM for a triple, then decrease weight for 1 drop set of 5 reps.
Drop weight by 30kg down if triple is above 180 + target 5 kg increase per week
Drop weight by 20kg down if triple is below 180kg + target 2.5kg increase per week
Record drop sets weight in comment box.
Metcon (3 Rounds for reps)
3 x 3min AMRAPS:
7 pull-ups
7 burpee 2 target
7 KB -SDHP @24/16kg
60 sec rest between rounds