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
