CrossFit Inventive – CrossFit

Warm-up (No Measure)

Banded shoulder mobility

10 shuttle runs

10 inchworm 2 push ups

1 lap spiderman lunge

20 scorpions front/back

lower back/hip flexor stretch

3 x 1 min squat holds 30 sec rest, sit into the squat, chest up, weight on heals, ears over ankle bone.

Snatch (Heavy but perfect single)

12 mins to find 1 heavy single with good technique. Not 1RM.

Metcon (Time)

For time:

30-20-10 of:


Push press 40/30kg

KBS @24/16kg

*Cap depends on time left in session.