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 (7 sets 3 reps on every 90 sec @80% 1RM)

Increase 2.5kg on last weeks performance

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

35 x T2B

35 x Deadlifts @60/40kg

35 x Wallball @9/5kg

35 x Lateral bar burpees