CrossFit Inventive – CrossFit


Banded Shoulder Mobility

30 Sec Calf Stretch e/s

30 Calf Pumps

30 Sec Spiderman Lunge Hold

5 Inchworm 1 Push-up

10 Air squats

10 Scap Pulls

10 Kipping Swings

40 Double unders/60 Singles


Metcon (No Measure)


min 1 – 30 sec L Ring Hold

min 2 – 30 Sec Machine (mod pace)

min 3 – 3-5 Strict Pull-ups
Use a band for strict pull-ups if need be.

5-8 ring rows if not doing strict pull-ups.

Knee raise ring holds if you can’t hold the L.. Use stationary dip bars if you can’t manage the rings.

Hollow Rock Hold last resort.

Use the machine your using in today WOD.

Metcon (Time)

For Time:

2km Row

150 Double-unders

10 Rounds of “Cindy”

1 Round of “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

(25 min cap)

2k Row:

Female 1700m

4000m Bike erg

1600m Ski erg

Double unders:

225 Single unders



Ring Rows

10 Duel DB Bent over rows


From Knees