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 (from 85% week 1 with 90 sec rest)
4 sets 3 reps @85% of your 1RM. 2.5kg increase per week only.
Metcon (Time)
3 rounds:
20 x Deadlifts @60/40kg
20 x Hang Power cleans @60/40kg
200m Run
12 min cap