CrossFit Inventive – Outdoor 4
Warm-up
200m Run
5 inchworms 1 Push-up
30 Calf Pumps
Calf Stretch 0:30 e/s
Spiderman 0:30 e/s
20 Alt Shoulder taps
1:00 Plank
1:00 Squat Hold (Push Knees Out)
———-
Warm-up to Dumbbell Movements
6 Reps of each movement.
Metcon (AMRAP – Rounds and Reps)
AMRAP: 20
10 Dumbbell Thrusters 1 x 22.5/15kg
100m Sandbag Run
20 Dumbbell Power Snatch 1 x 22.5/15kg
100m Sandbag Run
30 Dumbbell Hang Clean & Jerk 1 x 22.5/15kg
100m Sandbag Run
* Reps can be alternating or portioned however you choose.
SUBS
DUMBELL
– Reduce weight as needed
– Use Kettlebell or Odd Object
SANDBAG RUN
– Carry Odd object
– 100m as fast as possible
– 200m run/row ski
– 400m Bikes
