CrossFit Inventive – CrossFit
Warm-up
10/7 cal machine
10 fowrward/lateral leg swings
20 Red banded Puill-aparts
10 pass throughs
10 banded press each side
10/7 cal machine
20 Calf Pumps
10 Alternating Box step ups
10 DB Goblet Squats
10/7 cal machine
20 Alternating shoulder taps
8 DB Box step ups
8 Alternating DB hang clean & Jerk
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
10 Weighted Box Step-ups
14 Single DB Hang Clean & Jerk
18 Cal Machine
RX= 1 x 22.5/15kg Dumbbell
SUBS:
200m run if not using Machine
Box step-ups if you cannot complete with weight.