CrossFit Inventive – CrossFit

Warm-up (No Measure)

2 x carpark runs

2 laps high knee runs

2 laps butt flicks

4 laps side skips

2 laps Bear crawls

10 Leg swings forward/lateral

Spiderman lunge hold

Glute stretch

Hammy stretch

Calf stretch


Death by 10m Shuttle run up by 2’s from 6.


Bent Over Row (4 sets 10 reps Super set with DB press)

4 sets 10 reps @AHAP

8 x DB Single arm strict press each side @AHAP

Keep correct form. No kipping in the bent over row. Slow and controlled movements.

Add Dumbbell weight into your comment box.

Metcon (4 Rounds for time)


4 rounds @max effort:

200/150m Row

7 Burpee Box jump overs

200m sprint