CrossFit Inventive – CrossFit
Warm-up (No Measure)
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 reps @80% On every 90 sec for 7 rounds)
2.5kg increase per week
Metcon (Time)
For time:
15 x HSC @50/35kg
21 x Deadlifts @50/35kg
9 x HSC @50/35kg
15 x Deadlifts @50/35kg
6 x HSC @50/35kg
9 x Deadlifts @50/35kg
12 min cap
