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

—————————————–

Strength:

Max Strict Pull-ups (Minimum 5 reps per round)

Deadlift (Set 1 – 55% x 8 reps *Set 2 – 65% x 6 reps *Set 3)

*Set 1 – 55% x 8 reps

*Set 2 – 65% x 6 reps

*Set 3 – 75% x 4 reps

*Set 4 – 85% x 2 reps

*Set 5 – 90% x 2 rep

All TNG reps

2.5 kg increase across all sets.

After bar warm up, Starting weight is @55%, Or build up to 55% if need be.

Rest 90 sec between sets 1,2 & 3.

2 mins rest for sets 4 & 5.

Record set 5.

Metcon (Time)

For time:

30 x DL @100/70kg

30 x Wallball

30 x HSPU

30 x Cal Row