CrossFit Inventive – Outdoor 4
Warm-up
1:00 Row
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
3-Way Puppy Dog Pose
Twisted Cross 0:30 e/s
————
PVC
10 Pass Throughs
10 Pass arounds
10 OHS
———–
Barbe;;
10 Good Mornings
3 Snatch High Pulls
3 Power Snatch
———
Build to WOD Weight
Metcon (Time)
For Time:
2-4-6-8-10
Power Snatch 60/40kg
After Each Round:
500m Row
SUBS
POWER SNATCH
– Reduce weight
– Double Dumbbell
– Power Cleans
500m ROW
– 400m Ski
– 100m Bikes
– 300m Run
