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 (4 sets 4 reps from 80% )

Build up and complete 4 sets 4 reps @80% of your 1RM Deadlift.

Increase by 5kg per week if your 80% is above 160/110kg.

Increase by 2.5kg per week if your 80% is below 160/110kg.

Metcon (3 Rounds for reps)

3 x 4 min AMRAPs:

4 x Deadlift @60/40kg

6 x HRPU

10 x KBS @24/16kg

*20 reps per round

2 mins rest between each set.