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