CrossFit Inventive – Outdoor 4
Warm-up
MOBILITY
200m Run
30 Calf Pumps
Calf Strstch 0:30 e/s
Glute 0:30 e’s
Spiderman 0:30 e/s
Twisted Cross 0:30 e/s
Wrist 0:30
————-
ACTIVATION
20 Halo Glute Bridges
10 Alt Box Step Ups
10 HRPU’s
10 Wrist Rotations
5 Push Press
Floor Press (6 Reps GOE 90 Sec x 6 Sets)
Build to a moderate to Heavy weight over the 6 sets and go every 90 seconds.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
1 Push Press 42.5 / 30 kg
1 Burpee Box Jump (24″/20″)
2 Push Press 42.5 / 30 kg
2 Burpee Box Jumps (24″/20″)
3 Push Press 42.5 / 30 kg
3 Burpee Box Jumps (24″/20″)
…
[Continue Adding 1 Rep To Each Movement]
Modifications
PUSH PRESS
– Reduce Weight
– Double Dumbbell Push Press
– Push-Ups
BURPEE BOX JUMP
– Reduce Height
– Burpee Box Step-Ups
– Bar-Facing Burpees
