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:

Max Strict Pull-ups (3 sets 90 sec rest )

Must complete minumum 5 reps per round. Use band if need be to acheive these reps.

Deadlift (3 sets 8 reps @ 65% 1RM)

Build to 65 % of your 1 RM Deadlift and perform 3 sets, 8 reps. 90 sec rest between working sets.

Metcon (Time)

For time:

21-15-9

Deadlift @90/60kg

Wallball @9/6kg

Buy out= 25 x Hang power clean @70/50kg

* Set your bar up so you can strip weight for hang power clean.