CrossFit Inventive – CrossFit
Warm-up
Double carpark run
1 lap triple leg ext walk
1 lap inchworm
1 lap spiderman lunge
20 scorpions front back
30 sec lower back/hip flexor
3 sets:
6 KB-single leg SLDL E/S
6 KB- single arm Bent over row each side
6 Russian KBS
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Barbell:
10 SLDL
5 Conventional Deadlifts
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Strength:
Deadlift (Establish 1RM)
25 mins to establish you safe 1RM.
Warm up sets as follows:
5-5-4-3-2
Followed by single reps.
take more rest at the back 15 mins in between lifts.