CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded nose bridges X30 reps
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 (4 sets 4 reps 90 sec rest)
Build up and complete 4 sets 4 reps @80% of your 1RM Deadlift.
Increase by 5kg per week.
Metcon (Time)
For time:
4 lap carpark run buy in:
25 x Deadlifts @80/60kg
25 x Wallball @9/6kg
20 x Deadlift
20 x LBB
15 x Deadlift
15 x Walball
10 x Deadlift
10 x LBB
5 x Deadlift
5 x Wallball