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