CrossFit Inventive – CrossFit

Warm-up

Couch stretch 60 sec E/S

Box Hamstring stretch 3 x 30 sec /15 sec rest

20 scorpions F/B

30 sec lowerback/hipflexor E/S

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100m Run (4th Drain)

5 KB single leg SLDL E/S

5 KB Thrusters E/S

5 Kipping swings

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Deadlift (20 mins to establish 1RM)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
M RX=43kg

F RX=30kg

10 min cap