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