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