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