CrossFit Inventive – Outdoor 4
Warm-up
2:00 Machine
10m Halo Crab Walk e/w
20 Halo Glute Bridges
10 Halo Air Squats
10 Banded Good Mornings
10 Banded Press e/s
20 Scorpions F/B
Lower Back/Hipflexor 0:30
Twisted Cross
Wrist 0:30
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BARBELL:
10 Wrist Rotations
5 Thrusters
5 Push Press
5 SDHP
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Establish weight and complete 3 Reps of each Movement.
Metcon (3 Rounds for reps)
AMRAP 4:
12 Calorie Bike Erg
12 Thrusters 40/30kg
Rest 2:00
AMRAP 4:
12 Calorie Bike Erg
10 Push Press 40/30kg
Rest 2:00
AMRAP 4:
12 Calorie Bike Erg
8 Sumo Deadlift High Pulls 40/30kg
SUBS
BIKER ERG
– Row 12 calories
– Assault Bike 10/8
– Ski 10/8
– 150m Run
BARBELL
– Reduce Weight as needed.
– Dual DB
– Alt Single Dumbbell
– Kettlebell Dual/Single
