CrossFit Inventive – Outdoor 4

Warm-up

200m Run

10 Leg Swings F/L

30 Calf Pumps

Calf Stretch 0:30 e/s

Spiderman 0:30 e/s

Glute 0:30 e/s

Puppy Dog Pose on Box 0:30

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Activation

20 Halo Banded Glute Bridges

20 Banded Good Mornings

10 Box Step Ups

5 Box Jump Overs/Step Overs

Metcon (Time)

10 Rounds For Time:

100m Run

10 Box Jump Overs 24/20 Inch

(Cap 20:00)
SUBS

100M RUN

– 100m Row

– 250m Bikes

BOX JUMP OVERS

– Reduce Box Height

– Box Step Overs