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