CrossFit Inventive – CrossFit
Warm-up
200m Run
10 leg swings F/L
30 sec calf stretch on upright
30 calf pumps
3 slow inchworm 3 push-ups
30 sec
Spider-Man lunge hold each side.
30 sec Glute stretch each side
Metcon (Time)
Team of Three Complete:
4000m Bike Erg
800m Run Together @20kg
2000m Row
500m Run Together @20kg
* Share the workload as evenely as possible on the machines between the 3.
* On the run, two team members jog , carrying a 20kg Barbell, one at each end. The 3rd team member can sub in when ever needed.
* DO NOT DROP THE BARBELL.
ASLO KEEP AN EYE OUT FOR BIKE RIDERS AND WALKERS, ESPECIALLY WHEN TURNING AROUND!
