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 2mins rest )

from 90% week 1 only 2.5kg increase per week.

Metcon (AMRAP – Reps)

8 min AMRAP:

Increase up by 1 reps of each movement:

1 x Deadlift @70/50kg

1 x Squat clean @70/50kg

1 x HSPU

2 x Deadlift

2 x Squat clean

2 x HSPU

Etc until time runs out