CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 x shuttle runs
4 laps side skips
2 laps high knees
10 leg swings forward lateral
5 inchworm 2 push ups
1 lap spiderman lunge
20 scorpions front back
30 sec lower back hip flexor stretch each side
3 x 30 sec rounds Hammy stretch.
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Strength:

Strict Pull-ups (2 reps on every 30 seconds for 5 mins (10 sets))

No Kip!
Start movement at full extension, activate scapulars drawing them down your back as you pull your chin to and above the cross bar. Lower back to full extension of the arms before dropping off the bar.

Deadlift (8 min emom: 4 reps @60% 1RM )

Metcon (No Measure)

On every 5 mins for 4 rounds complete:
10 x Cal Row
10 x Burpee
10 x Box jump overs
10 x KBS @24/16kg
Work hard but efficient for more rest each round.