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 SEC – 2 MINS REST )

STARTED @90% WEEK 1.

2.5KG INCREASE ON LAST WEEKS PERFORMANCE.

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)

For time:

50 x Power cleans @60/40kg

50 x Deadlift @80/60kg

Buy out: 100 x abmat sit ups

Cap TBC