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