CrossFit Inventive – CrossFit

Warm-up

60 sec couch stretch each side

3 x 30 sec hamstring box stretch 15 sec rest

30 sec spiderman lunge hold each side

30 sec glute stretch each side

5 inchworm 1 push-up

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3 sets:

10m OH walking lunge steps

10m bear crawl/mimic HS walk

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STRENGTH:

Deadlift (4 x 6 @70% 90 sec rest)

Build up to 70% of your 1RM & complete 4 sets 6 reps @70%.

Metcon (Time)

For Time:

21-15-9

SDHP @42.5/30kg

Front rack alt lunges

Burpees