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.