CrossFit Inventive – Outdoor 4
Warm-up
Row 1:00
20 scorpions F/B
Lower Back/Hipflexor 0:30 e/s
frog 1:00
Front Rack 0:30
Puppy Dog 0:30
Twisted Cross 0:30 e/s
Wrist 0:30 F/B
———-
10 Barbell Good mornings
10 Barbell Wrist Rotations
5 HPC
5 Front Squats
——-
Build to barbell weight
(Time)
For Time:
Buy In…
60/50 Calorie Row
Directly Into ….
3 Round:
20 Deadlifts 60/40
15 Hang Power Cleans 60/40
10 Front Squats 60/40
Buy Out ….
60/50 Calorie Row
SUBS
60/50 CALORIE ROW
– 60/50 Cal Bike Erg
– 800m Run
BARBELL
– Reduce Weight as needed
– dual dumbbell
