CrossFit Inventive – CrossFit
Warm-up
LowerBack/Hipflexor 30 seconds each side
Glute Stretch 1 minute each leg
Forward Fold 1 minute
Spiderman Lunge Hold 30 sec each side
Calf stretch 30 seconds each side
30 calf pumps
————–
Deadlift (3-2-1/3-2-1)
Double Deadlift Wave
Build up:
3 reps @70%
2 reps @75%
1 Rep @80%
–
3 reps @75%
2 reps @80%
1 Reps @85%
Record last heaving single
Metcon (Time)
For Time:
30-20-10
Deadlifts 80/60kg
Box Jump Overs (24/20)
Directly into:
30-20-10
Kettlebell Swings 32/24kg
Row Calories
(20 min cap)
SUBS
Deadlift:
Scale weight
Box Jump Overs:
Scale height
Step overbox
Kettlbell Swing:
Reduce weight
Russian KBS
Row Calories:
Equal on bike erg
22-15-8 Cals On:
Assault bike & Ski erg.
