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