CrossFit Inventive – CrossFit
Deadlift warm-up (No Measure)
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 (5 sets 2 reps @90% of 1RM 2 mins rest)
Keep your back flat and midsection tight. If you are not confident with this weight please scale back and build based on your technique.
Metcon (Time)
3 Rounds:
400m run
15 x Deadlift @70/50kg
15 x Burpee 2 target
* B2T 10cm above hands @full extension.
15 min cap