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 90 sec rest)
from 80% week 1 only 2.5kg increase per week.
On every 90 sec
Metcon (Time)
For time:
50 x Alt KB-lunges @24/16kg
40 x KBS @24/16kg
30 x Abmat sit ups
20 x HRPU
10 x Burpee over KB
20 x HRPU
30 x Amat sit-up
40 x KBS
50 x Alt KB Lunges
15 min cap
