CrossFit Inventive – CrossFit

Warm-up (No Measure)

5 rounds:

100m run (3rd drain)

5 inchworm 1 push-up

5 slow wall facing squats

10 hollow rocks

10 scorpions (facing floor)



Bench Press (4 sets 12 reps 90 sec rest)

(20 mins to get this done)

Find a weight that you can manage 4 sets of 12 reps at the same weight.

warm up with the bar and at 3-4 building sets prior to the 4 working sets. Record your working weight.

Metcon (No Measure)

On every 3 mins for 6 sets complete:

200m run

15 Wallball @9/6kg

15 Box jump overs @24/20 inch.

*Move as fast as possible to work for more rest each round.

*Focus on the BJO’s

*Nothing to measure but keep an eye the clock each sets and try and keep your times consistent while working at high intensity.