CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded:

pass throughs x 10

pull-aparts x 20

Strict press x 10 each side

10 x Temp push-ups 3sec down fast up

30 sec glute stretch

30 sec lower back/hipflexor stretch

3 rounds:

carpark run

3 x Wall walks/Aim-nose & toes.


Handstand Walk (8 minutes on establishing max distance. )

Rest as needed within the 8 minutes.

Beginners partner up and wheelbarrow walk 10-20m before swapping. Aim to pike you butt in the air for a more realistic HS-walk position.

Metcon (Time)

For Time:

Buy in:

400m Farmers Carry@2×32/24kg

100 x HRPU

400m Farmers Carry @2 x 32/24kg

20 minute cap