CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 shuttle runs
4 laps side skips
High knees
Butt flicks
20 scorpions
10 Inchworm 2 push-ups
10 forward/lateral leg swings
hip flexor & Lower back stretch
Hamstring box stretch 2 mins

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Strength:

Deadlift (3 sets 8 reps 2 mins rest)

Starting week 1 @65% of 1RM.
Inrease by 5-10kg per week.

Metcon (3 Rounds for reps)

For time:
3 x 5 min AMRAPS:
5 Deadlifts @60/40kg
7 Box jumps 20/24inch
9 Pull-ups
2 mins rest after each round.