CrossFit Inventive – Outdoor 4
Warm-up
MOBILITY
Bike Erg 1:00
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
Glute 0:30 e/s
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ACTIVATION
20 Halo Glute Bridges
10 Body Weight Alt Lunges
20m Famers Carry
6 Weighted Alt Lunges
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MIDLINE
4 ROUNDS:
10 HOLLOW ROCKS
10 V-SITS
10 REVERSES CRUNCHES
Metcon (Time)
5 Rounds For Time:
12 Dual Dumbbell Alternating Lunges
50m Dual Dumbbell Farmers Carry
27/21 Calorie Bike Erg
RX Dumbbell 2 x 22.5/15kg
(Cap 20:00)
Modifications
DUAL DUMBBELL ALTERNATING LUNGES
– Reduce Weight
– Barbell Lunges
– Single Dumbbell
– Body Weight
DOUBLE DUMBBELL FARMERS CARRY
– Double Kettlebell Farmers Carry
– Odd Object Carry
27/21 CALORIE BIKE ERG
– 21/15 Assault Bike or Ski
– 27/21 Cal Row
– 300m Run
– 20 x 10m Shuttle Runs
