CrossFit Inventive – Outdoor 4

Warm-up

Row 1:00

Lower Back/Hipflexor 0:30 e/s

Frog 1:00

Calf 0:30 e/s

Front Rack 0:30

—————–

Activation

30 Calf Pumps

40 Double unders/60 Singles

10 Air Squats

5 Dual DB Hang Squat Cleans

Metcon (Time)

4 Rounds For Time:

400m Row

80 Double-unders

12 Dual Dumbbell Hang Squat Cleans

RX- 2 x 22.5/15kg’s

(Cap 20:00)
Modifications

400 METER ROW

– 400m Ski

– 800m Bike

– 300m Ru

– 20 x 10m Shuttle Runs

DOUBLE UNDERS

– 120 Single Unders

– 80 Line Hops

– 1:30 On Any Machine

DOUBLE DUMBBELL HANG SQUAT CLEANS

– Double Dumbbell Hang Power Cleans

– Alternating Single Dumbbell Hang Squat Cleans