CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded warm up

10 shuttle runs

4 laps side skips

2 laps high kness

2 laps butt kicks

10 leg swings forward/lateral

5 inchworm 1 pushup

1 lap spiderman lunge

20 scorpions front back

30 sec lower back hip flexor stretch

30 sec glute stretch

60 sec plank hold

60 sec static squat hood on wall.


Partner up for WOD

Metcon (AMRAP – Reps)

With Partner share workload throughout. One works while one rest.

Mins 0-5:00

Buy in- Complete as many burpees as possible. You cannot burpee at the same time as your partner. 1 works, 1 rests.

Mins 5:00-6:00



20 min AMRAP of the “50’s”

50 x Ring rows (hard)

50 x HRPU

50 x KBS @24/16kg

50 x Wallball @9/6kg

Reload back to the top.

Score for total reps in 20 mins and add the total reps of your 5 minute burpees in.