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