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



Overhead Squat (12 mins to eastbiash a heavy single)

12 mins to establish a heavy single. This is a very complex lift. Use a broom stick and work on depth if you have mobilty issues or you are not confident with the movement!

Metcon (AMRAP – Rounds and Reps)


15 x Power snatch @35/20kg

7 x Pull ups

*Do not drop empty bars if using 20kg on its own.