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