CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded nose bridges X30 reps
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps butt kickers
10 forward/lateral leg swings
5 Inchworm 2 push-ups
30 sec spiderman lunge hold E/S
20 scorpions (front-back)
hip flexor & Lower back stretch
Glute stretch 30 sec E/S
Hamstring box stretch 3 x 30 sec
Deadlift (20 mins to estbalish 1 rep Max )
Stay tight. Keep back flat throughout the lift.
Do Not lift above your potential. First 10 mins should be building steady to around 75-80% of your 1 RM then more rest bigger lifts in the last 10 mins.
Max Strict Pull-ups
Use a band that you have benn using and go for maxr reps in 1 set.
Max effort Strict push-ups
Tricep style push-ups. Elbows in tight!
1 attempt only
shoulder blades must touch pvc pipe or stick with elbows at full extension. Elbows reach 90 degrees or chest to ground.