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

Lower back/hip flexor stretch

Glute stretch



Metcon (4 Rounds for reps)

4 sets (90 se rest between sets)

Partner up:

8 x Single arm dumbell strict press each side

Super set with Max Push ups.

Add 5-20kg plate on your back if your up for the challenge!

Record max push ups each round if you wish.

Metcon (Time)

20 rounds for time:

1 x HSPU

2 x Power clean @70/50kg

3 x Lateral Bar Burpee

15 min cap