CrossFit Inventive – Outdoor 4
Warm-up
Carpark Run
10 Leg Swings F/L
2 laps Side Skips
2 Laps High Knees
30 Calf Pumps
Calf Stretch 0:30 e/s
Front Rack 0:30
Wrist 0:30
Lower Back/Hipflexor 0:30 e/s
———–
10 Barbell Wrist Rotations
5 Hang Power Cleans
30 Sec Skipping Warm-up
——
Establish HPC Weight
Metcon (Time)
5 Rounds For Time:
60 Double-Unders
9 Hang Power Cleans @70/40kg
10 x 10m Shuttle Runs Between Each Set
Modifications
DOUBLE UNDERS
– 100 Single Unders
– Lateral Line Hops
HANG POWER CLEANS
– Double Dumbbell
– Single Dumbbell
– Russian Kettlebell Swings