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