CrossFit Inventive – CrossFit
Warm-up
Double carpark Run
1 Lap Inchworm 1 Push-up
1 Lap Spiderman Lunge
20 Scorpions F/B
Lower Back/Hipflexor 0:30
Wrist 0:30 Rotations
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ACTIVATION
In Teams of 3 all complete in any order:
30 Sec Plank Hold
3 Laying To Standing Rope Climbs
10 Alt Single DB HC&J with 1 RX DB
30 Banded Pull-aparts
Metcon (Time)
10 Rounds:
3 Rope Climbs
15 Dual Dumbbell Hang Clean & Jerks 2×22.5/15kg
30 Abmat Sit-ups
Accumulate 5,000m Row Between Team of Three.
