CrossFit Inventive – CrossFit
Warm-up
2 x 60 sec on row/ski/bike (change equip after first round
10 leg swings forward/lateral
30 sec calf stretch on upright
30 green banded SLDL
12 MIN EMOM-
Min 1- 5 Single leg box step-ups each side 1 sec pause at top
Min 2- 8 HRPU 3 sec down/up fast
Min 2- 20 sec top of the ring hold
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
20 Alt DB snatches @1×22.5/15kg
15/12 Cal Row/Ski/bike
20 Single DB Box Step-ups
12 Ring dip
*Scale dips to 12 stationary or 15 Box dips.
