CrossFit Inventive – CrossFit

Warm-up (No Measure)

400m run

10 leg swings forward lateral

5 inchworm 1 push up

1 lap spiderman lunge

20 scorpions front/back

30 sec glute stretch each side

60 sec couch stretch each side

3 x 30 sec hammy stretch

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Strength:

Metcon (No Measure)

5 mins on:

T2B Kipping Practice

Deadlift (10 mins to establish 5RM)

Deadlift (8 min EMOM: 3 @75% of 5RM)

Keep tight & work hard for rest in each minute.

DL will increase by 1 rep each week.

Deadly skills (AMRAP – Reps)

Mins 0-2 complete:

20 x DL @60/40kg

10 x LBB

Mins 2-4 complete:

20 x Pull-ups

10 x Burpee 2 target

Mins 4-6 complete:

20 x T2B

20 x HRPU

Mins 6-8 complete:

20 x DL @60/40kg

10 x Pull-ups

work hard & efficient for rest within each 2 min block.

130 reps total- score for total reps.