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

Back Squat