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