CrossFit Inventive – CrossFit


60 sec couch stretch each side

30 sec spiderman lunge with internal/external rotation

10 x squat with alternating thoracic rotation

5 x inchworm 1 push-up


Banded Crab walk 2 laps each way

20 double leg banded glute bridges


Forearm/wrist stretches



Front Squat (From the floor. 1 squat clean + 3 front squats)

5 Sets:

1 Squat clean +

3 Front Squats

(4 reps total)

Build up to roughly 55-60% for set 1 of 5, aiming to finish @70% of your 1RM Front squat.

No more then 90 sec rest between your working sets.

Record last set.

Metcon (3 Rounds for time)

3 Sets:

500/350m Row

8 squat cleans @80/55kg

2 mins rest after each set.

Bigger groups go as soon as possible if the rest period goes over 2 mins.

Go in waives depending on Group sizes.

Score total time each set.

Scale weights as needed.