CrossFit Inventive – CrossFit


Banded Shoulder Mobility

Wrist stretch 30 seconds Front/Back

30 Sec Spiderman Lunge Hold (rotation) E/S

30 Second Calf stretch each side

30 Calf Pumps



10 Scap-Pulls

10 Kipping Knee Raises

30 Second Hollow Hold

30 Sec Handstand Hold/Wall Walk Hold

Metcon (2 Rounds for reps)



Max Strict Handstand Push-ups

Rest 1:00-3:00 (2 minutes)


Max Strict Pull-ups

*Score is total reps of each movement
*Thos is just one round of each movement which gives you the chance to put in max effort.

* HSPU can be strict or Kipping, your most efficient of either one. Pull-ups, ,must be strict.


Handstand Push-ups:

-Box HSPU’s

– Double Dumbbell Strict Press

– Standard Push-ups

Strict Pill-ups:

Banded Strict Pull-ups

Your Hardest variation of Ring Rows.

Metcon (Time)

5 Rounds For Time:

21 Wallball 9/6kg

18 Alt Dumbbell Power Snatch 22.5/15

15 Box Jumps (24/20)

12 Toes To Bar

(25 min Cap)

21 Wallball:

21 Jumping Air Squats

21 Single Db Goblet squats

21 Squats holding wallball

Alternating Dumbbell Power Snatch:

Scale weight as needed

Kettlebell Swings

Box Jumps:

Reduce box height

Box Step-ups

Alternating Reverse Lunges

Toes To Bar:

Feet as high as possible

Knees to Elbows/Chest/Waist


Abmat Sit-ups