CrossFit Inventive – CrossFit

Warm-up (No Measure)

1 min shuttle 10m runs @warm up pace

1 min row

1 min assault bike

10 leg swing forward/lateral

1 lap inchworm 1 push up

1 lap spiderman lunge

20 scorpions front/back

30 sec lower back hip flexor stretch

Split group in half if big numbers.

3 x 30sec Hamstring box stretch

2 x 60 sec Couch stretch (back wall)

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Strength:

Metcon (AMRAP – Reps)

5 min EMOM of 5 strict pull-ups

Sumo Deadlift (4 sets 3 reps @75% 1RM deadlift)

4 sets 3 reps @75% 1RM deadlift 90 seconds rest between sets

5kg increase per week if above 150kg

2.5kg increase per week if bellow 150kg

Metcon (Time)

For time:

21-18-15-12-9-6-3 of:

Barbell Sumo deadlift high pull @40/30kg

Ab mat Frog sit ups

12 min cap