CrossFit Inventive – CrossFit


Green banded shoulder mobility

20 red banded pull aparts

20 pass throughs

10 red banded press each side


2 sets:

Overhead dumbbell carry 20m each side

Dumbell Goblet alternating lunges x 20m

Use the same Moderate DB weight for both movements.

Partner up if need be.



3 push press

3 push jerk

3 split jerk

1 round of the complex:

1 push press 1 push jerk 1 split jerk


Push Press + Push Jerk + Split Jerk (On every 90 seconds x 6 sets)

Find a comfortable starting weight & build each set or stay light & focus on form.

Record last successful weight.

Metcon (AMRAP – Rounds and Reps)

10 minute amrap:

9 Push press @50/35kg

9 Box Jumps @24/20 inch