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