CrossFit Inventive – Outdoor 4
Warm-up
1:00 Bike Erg
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Twisted Cross 0:30 e/s
Puppy Dog 0:30
———
Banded Good Mornings x 20
Banded Press x 10 e/s
———-
Midline
3 Sets”
Plank 0:30
Superman 0:30
Hollow Rock Hold 0:30
0:30 Rest
Metcon (Time)
EMOM 10/8 Calorie Bike Erg
Remaining Time Each Minute….
Max Single Dumbbell Devils Press until you Reach 100 Reps.
RX @1×22.5/15kg Dumbbell.
(Cap 20:00)
SUBS
BIKE ERG
– Row 10/8 calorie
– Ski Erg/Assault Bike 8/6 cals
– 100m Sprint
DUMBBELL DEVILS PRESS
– Reduce weight as needed
– Normal Burpees
