CrossFit Inventive – CrossFit

Warm-up (No Measure)

carpark run

Anterior seated shoulder stretches

Posterior delt/lat stretch

Puppy dog stretch

30 x Red banded pull aparts

10 banded Over head squats

30 sec spiderman lunge hold E/S

60 sec hammy stretch


3 rounds:

5 scap pulls

5 kipping swings

Clean and Jerk (4 sets 3 reps @75% Drop reset reps)

Build up to 75% of your 1RM (rep Max) Clean & Jerk and complete 4 sets 3 reps. These are NOT Touch N Go. Drop reset with minimal rest. This will allow you to focus on good set up each rep.

90 seconds rest between your working sets.

Metcon (Time)

For time:

25 x Wallball shots @9/6kg

40 x HRPU

50 x Amat sit ups

40 x HRPU

25 x Wallball shots

12 min cap