CrossFit Inventive – CrossFit

Warm-up (No Measure)

30 sec couch stretch each side

30 sec Hammy stretch each side

10 leg swings forward/Lateral

10 shuttle runs

2 laps high knees

2 laps butt kicks

4 laps side skips

20 x Banded stiff legged deadlifts

2 rounds:

10 glute hammy raises each side

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STRENGTH:

Deadlift (6 drop reset reps on every 90 seconds)

On every 90 sec x 6 reps. Drop reset.

Start week 1 @75% of 1RM. Add 2.5kg on week 3’s performance if possible. Stay at week 3 if need be.

Metcon (Time)

3 RFT:

30 Ambit situps

20 KB-SDHP @32/24kg

10 Burpee to target @6inch above hands full ext

*Coach choose time cap