CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

Red banded mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Glute stretch



Metcon (Weight)

10 Min EMOM:

1 x Deadlift + 2 x Hang power clean
Set a goal & Increase weight over the 10 sets where possible.

Focus on good technique.

Metcon (No Measure)

7 min EMOM:

7 SDHP @35/25KG +

7 Burpee

All in same minute.

Rest 5 mins into:

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP:

9 Ab mat sit ups

9 Normal Push ups

9 Hang power clean @35/25kg

Go hard out on this one!