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

————-

BARBELL:

10 Wrist Rotations

5 Thrusters

5 Push Press

5 SDHP



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