CrossFit Inventive – CrossFit

Warm-up (No Measure)

2 carpark runs

10 leg swings forward/lateral

3 rounds:

10 Red banded pull aparts

5 Strict push ups

5 scap pulls

30 sec spiderman lunge hold

30 sec glute stretch E/S

30 sec spiderman lunge E/S

60 sec hammy stretch


Partner Tabata 20/10

Slam ball

plank hold

Metcon (Time)

4 rounds for time:

300 m Run together

30 pull-ups/ring rows

40 Box Jump overs @24/20 inch

50 KBS @24/16kg

*one partner must hold the pull-up bar the whole time while the other is doing PU’s for reps to count.

*Share workload evenly on KBS.

* Box jumps must be done in relay style, e.g.partner 1 jumps over, then partner 2 follows to make it 2 reps, so on.

No cap