CrossFit Inventive – CrossFit


15 internal/external red banded rotations

30 red banded pull aparts

10 red banded pass throughs

10 Banded press each side

5 inchworm 1 push up

30 sec spiderman lunge with rotation

30 sec lower back/hipflexor


15 Scap-pulls

Accumulate 60 sec handstand hold.


Strict Ring Pull-ups (5 reps On every 90 sec x 6 sets)

Scale back to pull-up bar strict pul-ups if you cannot pull rings to the top of your chest.

Record total reps over the 6 sets.

Metcon (3 Rounds for reps)

3 x 5 minute amrap’s:

5 strict HSPU

7 Burpee to 20kg plate

14 Alt DB hang Power snatch @22.5/15kg

Rest 2 mins after each set.

*Use old 20kg plates to do burpees on.

* 26 reps per round


Add more plates

Or kipping HSPU


Double KB/DB seated strict press.

2 mins rest between each.