CrossFit Inventive – CrossFit


Couch stretch 60 E/S

20 scorpions F/B

30 sec Lower Back Hipflexor

30 Glute Stretch each side

30 sec Calf stretch

60 sec Puppy dog pose

30 sec wrist stretch



10 Scap Pulls

10 Kipping swings

10 Strict Push-ups



Bear complex

Metcon (Time)

Partner WOD

For Time:

Buy In:

25 Clusters @50/35kg

Then 8 Rounds:

21 Push ups

15 T2B

3 Bear Complexes @50/35kg

15 Double Dumbbell Snatch @2×15/7.5kg

12 Box jumps

6 Power cleans @70/55kg (add weight to bar)

100m run together

Buy Out:

2KM Row

1.5Km Ski

4Km Bike


Squat Clean Thruster

*Bear Complex:

1 Power Clean


1 Front Squat into:

Push press to Back squat into Press.