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
