CrossFit Inventive – CrossFit

Warm-up (No Measure)


60 sec couch stretch each side

60 sec lower back stretch each side.

With a Partner complete 3 round each:

PA) 100m car park run with WB

PB) Hold static wall squat

followed by 50 x Alt shoulder taps.


10 x tempo HRPU 3 SEC DOWN X-UP



Dumbbell Flat Bench Press (3 sets 25 unbroken reps @22.5/15kg)

complete 3 sets of 25 reps. If you break in the set you must stop and do 5 burpees each as fast as possible and continue on until you complete your 25 reps.

Each break is 5 burpee penalty.

2 mins rest between sets.

Warm-up (No Measure)

15 minute amrap:

Row x 15/10 calories

Dumbell Alt Lunges x 10 reps

Assault bike x 10/7 calories

Farmers carry x 50m (25m up/back)