CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded nose bridges X30 reps

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps butt kickers

10 forward/lateral leg swings

5 Inchworm 2 push-ups

30 sec spiderman lunge hold E/S

20 scorpions (front-back)

hip flexor & Lower back stretch

Glute stretch 30 sec E/S

Hamstring box stretch 3 x 30 sec

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Strength:

Deadlift (3 sets 8 reps 90 sec rest)

Starting week 1 at 70% of 1RM Deadlift

Target 5kg increase / week if work sets are above 160/100kg.

Target 2.5kg increase / week if work sets are below 160/100kg.

Metcon (Time)

For Time:

3-6-9-12-9-6-3

Power clean @75/50kg

Air squat

HRPU

12 min cap