CrossFit Inventive – Outdoor 4
Warm-up
Mobility
1:00 Bike Erg
Standing Quad 0:30 e/s
30 Calf Pumps
Calf 0:30 e/s
Twisted Cross 0:30 e/s
———-
Activation
10 Strict Push-ups
20 Double-unders/40 Single-unders
20 Banded Pull-Aparts
20 Double-unders/40 Single-unders
10 Banded Press e/s
Floor Press (5 Reps-GoE 90 x 6 Sets )
Lets aim to go slightly heavier than last weeks 6 reps.
Metcon (Time)
For Time:
300 Double-unders
150/130 Calorie Bike Erg
SUBS
300 DOUBLE-UNDERS
– 450 Single-unders
150/130 CALORIE BIKE ERG
– 150/130 Calorie Row
– 130/100 Cal Ski erg/Assault Bike.
