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.