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)
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:
10-9-8-7-6-5-4-3-2-1
Deadlift @70/50kg
1 x Bar MUP each round.
Scaled 3 x Box MUPS
*If you miss your Bar muscle up do 5 push ups before retrying.
* Scaled have 25 HRPU buy out.
12 min cap
