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.