CrossFit Inventive – CrossFit
Warm-up (No Measure)
2 x carpark runs
2 laps high knee runs
2 laps butt flicks
4 laps side skips
1 lap inch worm 1 push up
On the spot:
Stretch:
30 sec Glute stretch E/S
30 sec Spiderman lunge hold E/S
20 scorpions front/back
30 sec Lower back and hip flexor stretch E/S
30 sec Hammy stretch E/S
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Strength:
Deadlift (5 Sets 5 Reps @75% 1RM)
Deadlift early in the week/block so we can keep the legs fresh for the Open.
Complete 5 sets 5 reps @75% of your 1RM. 90 sec rest between working sets.
No more than 15 mins on this.
Metcon (Time)
21-15-9
SDHP @40/30kg
Lateral Bar Burpee
HSPU
12 min cap
