CrossFit Inventive – CrossFit

Warm-up (No Measure)

2 minute frog stretch

30 sec glute stretch

20 scorpions front/back

30 sec lower back stretch

30 sec Forearm stretch front & back

3 x 10 banded crab walks

20 banded pull-aparts

10 banded pass throughs

10 OHS

3 x 30 sec On/30 sec Off Handstand Holds



1 x Squat Clean + 2 x Front Squat (12 mins to build to a heavy single of this complex)

Share a bar to save floor space.


1 x power clean + 2 front squats

Record heaviest single. Keep this lift safe. Always Technique over weight.

Metcon (AMRAP – Rounds and Reps)

10 minute amrap:

5 x Single arm Dumbbell Hang power clean & press each side @22.5/15kg

5 x Lateral burpee over Dumbbell

5 x HSPU

Press can be either, Push press or Push jerk.

** DB must meet the top of the shoulder shoulder on the way up before the press.