CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded shoulder mobility

30 x Red banded pull-apart’s

20 x red banded pass-throughs

carpark run

2 laps walking lunges with rotation

1 lap spiderman lunge

20 scorpion front/back

30 sec lower back/hipflexor stretch E/S

30 sec glute stretch E/S

30 sec calf stretch on wall E/S


3 sets for quality:

10 overhead plate sit-ups @10/5kg

5 burpee 2 plate

Metcon (No Measure)

12 min EMOM: accessory strength:

min 1- 10 x seated (floor) DB strict press

min 2- 5 x strict ring dips or 30 sec box dips

min 3- 10 x DB bent over row (both DB)

*Choose own weight for DB press. Use the same DB’s for Bent over row, keep them slow and strict.

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

20 x DB snatch @22.5/15kg

200m run

40 Double unders

*DB snatch 10 one side then 10 the other. Pick on weakest side first if you have one.

200m run will be carpark if no trucks are in the way or to black fence.

Metcon (No Measure)

Coach take stretch