CrossFit Inventive – CrossFit

Warm-up (No Measure)

Double carpark run

30 couch stretch each side

30 sec hamstring stretch each side

30 sec Lower back/hip flexor each side

With red band:

10 pass throughs

10 pull-aparts

10 OHS

10 Strict press each side

10 strict push-ups


Tabata: 1:1

Hanging knee raises

Plank Hold


Bench Press (3 sets 10 reps @same weight + drop set x max reps)

Build up and complete 3 sets of 10 reps at the same weight with 90 seconds rest between working sets.

After you complete your last set of 10 reps, drop to 50% of that weight and complete 1 sets of max reps.

Record max reps in comment box with the 50% weight.

Metcon (Time)

20 minute amrap:

10/5 Cal assault bike

1 rope climb

3 Bar muscle-ups

5 Deadball over shoulder @AHAP
Complete as many rounds as possible as an individual.

Scale rope climbs to double standing/laying/standing position.

Scale Bar Muscle up to 5 Strict pull-ups