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