CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

20 Scorpions f/b

Lower back/hipflexor

Banded hamstring 1.00 e/s

Twisted Cross 30 e/s

Glutes stretch 30 e/s

Calf Pumps 30


practice db snatch

and Burpee Box Jump Overs

Bench Press (4 Sets 6 Reps 90 sec rest)

Build up and complete 4 sets of 6 reps at the same weight for all 4 sets.

Aim to go heavier than last weeks 8 reps.

Metcon (Time)

For Time

100/80 Cal Row

80 Air Squats

60 Plate Twist 15/10kg

40 Burpee to Plate

20 Strict Pull ups
– Bike erg same cals

– assault bike/ Ski 85/65 cals

Banded strict pull ups

Ring rows