CrossFit Inventive – Outdoor 4
Warm-up
Bike Erg 1:00
Spiderman 0:30 e/s
Twisted Cross 0:30 e/s
Calf 0:30 e/s
30 calf Pumps
——–
10 Strict Push-up
10 Alt Lunges
20 Banded Pull-aparts
——-
MIDLINE
3 Rounds:
20 Ankle Taps
15 V-Sits
10 Sid Plank Reach Throughs each side
——-
Build to Todays Dumbbell Weight
Metcon (Time)
4 Rounds For Time:
25/18 Calorie Bike Erg
20 Alt Lunges
400m Run
10 Dual Dumbbell Floor Press 22.5/15’s
(Cap 20:00)
SUBS
25/18 CALORIE BIKE ERG
– 25/18 cal Row
– 20/15 Cal Ski/Assault Bike
– 400m Run
20 ALTERNATING LUNGES
– 20 Air Squats
400m RUN
– 25/18 Cal Bike Erg
– 25/18 Cal Row Erg
– 20/15 Cal Ski/Assault Bike
10 DUAL DB FLOOR PRESS
– Reduce weight as needed
– 10 Single DB/KB Each Arm
– 15 Strict Push ups
