CrossFit Inventive – Outdoor 4
Warm-up
Row 1:00
Lower Back/Hipflexor 0:30 e/s
Frog With Front Rack 1:00
Twisted Cross 0:30 e/s
Wrist 0:30 F/B
————–
Activation
10 Barbell Good Mornings
10 Wrist Rotations
5 Deadlifts
5 HPC
5 Push Jerk
Into 1 Round:
5 Burpees
5 Push ups
10 Air Squats
——–
Warm-up to “DT” Weight.
Metcon (3 Rounds for reps)
AMRAP 6:
Max Rounds of “DT” 50 / 35 kg
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rest 3 Minutes
AMRAP 6:
Max Rounds of “Cindy”
1 Round of “Cindy”:
5 Burpees
10 Push-Ups
15 Air Squats
Rest 3 Minutes
AMRAP 6:
Max Calorie Row
*Score Total Rounds & reps for Part 1 & 2, Part 3 score for total Reps (Calories).
SUBS
‘DT’
– Reduce Barbell Weight As Needed
– Dual Dumbbell
– Alt Single Dumbbell
