CrossFit Inventive – CrossFit
Warm-up
200m Run
10 Leg Swings F/L
Standing Quad Stretch 0:30 e/s
30 calf Pumps
Calf Stretch 0:30 e/s
Lower Back/Hipflexor 0:30 e/s
3 Way Puppy Dog Pose (front/side/side)
———–
10 KB-Stiff Legged Deadlifts
10 Strict Push-ups
5 Frog Hops
5 Russian KBS’s
Metcon (Time)
For Time:
21-15-9:
Russian Kettlebell Swings 32 / 24 kg
Burpees
Directly Into…
3 Rounds For Time:
400 Meter Run
21 Burpees
Modifications
KETTLEBELL SWINGS
– Russian Dumbbell Swings
– Reduce Weight
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1000m Bike
– 30x10m Shuttle Runs
BURPEES
– Frog Hops
