CrossFit Inventive – CrossFit
Warm-up
60 sec couch stretch E/S
60 sec frog stretch
60 sec ankle mobility
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2 Sets:
5 KB- SLDL E/S
5 Goblet squats
5 Ring pistol squats E/S
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2 laps banded Crab walks
5 mins on pistols squat Tech
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Strength:
Stamina Squats Front Squat/Back Squat (Weight)
12 minute emom:
ODD- 2 FRONT SQUATS
EVEN- 4 BACK SQUATS
*@72.5% of your 1RM back squat.
Metcon (Time)
For Time:
50 Alternating Dumbbell Snatch
40 Toes to Bar
30 Alternating Pistol Squats
30 Alternating Dumbbell Snatch
20 Toes to Bar
10 Alternating Pistol Squats
Dumbbell= 1 x 22.5/15kg
15 minute cap