CrossFit Inventive – CrossFit

Warm-up

Double carpark run

10 Leg Swings Forward/lateral

30 sec calf stretch on Upright

30 calf Pumps from the wall

20 Scoprions F/B

30 Sec Lower back-Hipflexor

Glute 30 e/s

Twisted Cross 30 e/s

—————-

5 minutes to warm-up:

Box Jumps over

Dual KB-Push Press



Set-up & Go…..

Metcon (Time)

Teams Of 3

3 Rounds For Time:

3000m Bike Erg

30 Burpee Box Jump Overs 24/20

1000m Row

30 Double KB-Push Press

(40 Min Cap)