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
——————————
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.
