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!!