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!