CrossFit Inventive – CrossFit
Warm-up
60 sec lower back stretch E/S
60 sec assault bike
60 sec row
60 sec push-up plank hold
60 sec wall squats
3 rounds
10 ring rows
20 red banded tricep ext
6 plyo spiderman lunges
10 scorpions front/back
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Metcon (No Measure)
EMOM x 4 cycles: 12 mins
1- 20 sec False grip ring hold at sternum. 40 rest.
2- 20 sec bottom ring hold
3- 20 sec top of the ring hold
Metcon (AMRAP – Reps)
16 minute EMOM: (4 sets)
1- 15/10 cal Row sprint
2- 5 ring dips
3- 60 sec max rep burpee box jump @24/20inch
4- Rest
*This is about how hard are you willing to work on the box jumps. Be consistent each round but keep moving.
*Record total burpee box jumps over the 4 sets.
