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