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
20 scorpions
hip flexor & Lower back stretch
Hamstring box stretch 2 mins
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Strength:
Max Strict Pull-ups (3 sets Min 5 reps)
Use bands if you can not do 3 sets 5 reps @body weight.
Aim is to be able to complete 3×5 without bands. Goal,goals,goals.
Deadlift (2 reps On every 30 sec @75% 1RM)
Metcon (Time)
For time:
10 x Deadlifts @70/50
10 x Box Jumps
8 x Deadlifts @80/60
10 x Box jumps
6 x Deadlifts @90/70
10 Box jumps
4 x deadlifts @100/80
10 Box Jumps
2 x Deadlifts @110/90
10 x Box jumps
15 min cap.
Metcon (No Measure)
“Open tomorrow”
Use the remaining time to Stretch:
Hamstring
Glutes
Hip flexors
Roll out tight spots!!
