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

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