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