CrossFit Inventive – CrossFit

Warm-up (No Measure)

200m run

10 leg swings forward/lateral

Triple leg ext walk

Overhead walking lunge

30 sec spiderman lunge hold

30 sec glute stetch

30 sec lower back/hipflexor

3 x 30 sec box hammy stretch

3 x 30 sec plank

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Strength :

Deadlift (3 sets 8 reps 2 mins rest)

Start @70% week 1.

2.5kg increase per week if your 70% is below 140/100kg

5 kg increase per week if your 70% is above 140/100kg.

Metcon (Time)

3RFT:

25 x SDHP@45/30kg

25 x Abmat Sit-ups

12 min cap