CrossFit Inventive – CrossFit
Warm-up
Twisted Cross 0:30 e/s
Puppy Dog 0:30
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Calf 0:30 e/s
30 Calf Pumps
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ACTIVATION
20 Banded Pull aparts
100m Run
5 Inchworm 1 Push-up
Dumbbell Flat Bench Press (Go Every 2:00)
Week 3: 3 x 14 + Max Rep Drop Set immediately after last 14 reps.
Up two more reps from last weeks 3×12.
Record drop set weight and reps in your comment box.
Metcon (Time)
3 Rounds For Time:
100m Run
200m Row
10KBS 24/16kg
200m Run
400m Row
20 KBS 24/16kg
