CrossFit Inventive – Outdoor 4
Warm-up
Row 1:00
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Spiderman 0:30 e/s
Puppy Dog Pose Front/side/Side
——————–
10 Barbvell Good Mornings
5 Deadlifts
——–
Build To Deadlift Weight
Metcon (Time)
For Time:
50/46-40/35-30/25-20-10
Calorie Row
Between Each Set Complete:
10 Deadlifts @90/60kg
(Cap 20:00)
SUBS
ROW CALORIES
– Female Cals Have been reduces up until the last two sets.
– Bike Erg = The Same Calories
DEADLIFTS
– Reduce Weight As Needed.
– Dual Dumbeel/Kettlebel
– 15 Single Dumbbell/Ketllebell