CrossFit Inventive – CrossFit

Warm-up (No Measure)

Car park run

2 laps high knees

2 laps butt kicks

2 last bear crawls

1 lap inchworm 1 push up

Red banded pull aparts

Red banded pass throughs

3 sets:

5 scap pulls

5 kipping swings

5 x V-ups


3 x 30 sec L-ring holds

Scale to knees to hip hight /stationary dip bars


Strict Press (6 min emom x 5 reps)

Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
On every minute for 6 minutes complete 5 strict press. (Not from the rack)

Power clean from the floor and chose your own weight that is the same and manageable for all 6 sets.

Its De load so not heavy.

Metcon (AMRAP – Rounds and Reps)

8 MIN amrap:

8 x Air squats

8 x Push press @40/30kg

8 x T2B