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:
Sumo Deadlift (4 sets 3 reps 90 sec rest)
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 (3 Rounds for time)
3 x 4 Min AMRAP:
3 x Deadlifts@60/40kg
6 x HRPU
9 x ALT lunges (body weight)
2 mins rest between rounds
