CrossFit Inventive – CrossFit
(No Measure)
3 x 30 Sec Box Hamstring Stretch
1 lap inchworm + 1 push-up
10 forward/Lateral Leg swings
20 Scorpions
1 min hipflexor/lower back stretch.
3 x 5 controlled kipping swings
———————————-
Bar work: 10 x Stiff legged Deadlifts.
Deadlift (Establish 1 RM (Rep Max))
20 Mins to Establish 1 RM Deadlift.
Use you preferred grip.
Maintain a FLAT Back throughout the movement.
Metcon (1 Rounds for reps)
Max Effort Strict Push-ups
Tricep push-ups
Not Hand release push-ups.
Chest to ground, no resting at bottom of the rep.
Metcon (1 Rounds for reps)
Max Effort Strict Pull-ups
NO Kipping.
Chin must be over the bar for rep to count.
Arms must start at full extension for rep to count.
Metcon (AMRAP – Reps)
Max Effort Double-Unders
3 Attempts MAX
