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.
