CrossFit Inventive – CrossFit

Warm-up (No Measure)

Loosen the hamstrings/Lower back:

60 sec hamstring E/S on uprights

30 sec spiderman lunge each side

30 sec glute E/S

30 sec calf stretch E/S

20 scorpions

30 sec lower back/hipflexor


30 x Temp Handstand decents @3 sec decent. New kick up each rep. 8 min cap.

Don’t rush through this even if you go 1:1 with partner.

Metcon (AMRAP – Rounds and Reps)

Running 20 minute clock Complete as many sets as possible of:

100m run


100m run

10 burpees

60 sec rest.

*Make sure to take the 60 seconds rest each set to maximise intensity each set!