CrossFit Inventive – CrossFit

Warm-up (No Measure)

Partner relay:
100m run
static wall squat
each
100m run
plank each
Repeat
30 banded stiff legged deadlifts
30 sec glute stretch each side
30 sec Spiderman lunge each side
20 scorpions front
30 sec lower back/hip flexor stretch each side
———————-

Deadlift (4 x 3 Deficit on 20kg plate 2 mins rest. )

@75% of your 1 rep max. Go lighter if you cannot maintain good form @75%

Metcon (Time)

5RFT:
20 x KB-SDHP@24/16kg
20 x Ab-mat sit-ups
12 min cap