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.