CrossFit Inventive – CrossFit

Warm-up (No Measure)

Double carpark run

2 laps bear crawls

1 lap spiderman lunge

20 scorpions front back

30 sec lower back hip flexor stretch

30 sec glute stretch each side


Tabata 20/10 (8rnds)

Alternate between:

Fast air squats & static wall squats

Yes leg burner!


Metcon (Time)

With Partner share workload throughout:

200m Heavy farmers carry 2 x 34/24kg KB

50 x HRPU

50 x Power cleans @60/40kg

50 x T2B

50 x Front squats @60/40kg

200m farmers carry.

30 min cap

– please do not drop KB’s on concrete.

Good luck.

One group of 3 if uneven numbers. This one is a burner!

Share the workload evenly