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 (3 sets 2 reps 2mins rest)

Started week 1 90%

Keeping week four at 3 sets. Save yourselves for testing next week.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

12 x Deadlifts @60/40kg

10 x Hang power clean @60/40kg

8 x Lateral bar burpee