CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded warm-up
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 3 reps 85% 1RM)
4 sets 3 reps @85% of your 1RM. 2.5kg increase per week only.
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
50 x Lateral bar burpee
40 x Deadlift @70/50kg
30 x HRPU
