CrossFit Inventive – CrossFit
Warm-up (No Measure)
10 leg swings/forward/lateral
20 scorpions front
30 sec lower back/hipflexor
3 sets:
100m run
3 inch worm 1 push up
5 scap pulls
5 KB-Single leg SLDL E/S
8 Russian KBS
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STRENGTH:
Deadlift (10 @70%, 8 @75%, 6 @80%, 4 @85% 2@90%)
Build up to 70 % of your 1RM, then complete the above working reps at the percentages if possible.
20 mins max to get this complete. Rest as needed between working sets.
Metcon (Time)
For time:
30 SDHP @45/30kg
30 Front squats @45/30kg
15 Bar muscle ups
30 Front squats @45/30kg
30 SDHP @45/30kg
*Scale BMUP to C2B
15 min cap