CrossFit Inventive – CrossFit

Warm-up (No Measure)

400m Run

Green banded shoulder mobility

Red banded warm up

5 inchworm 2 push ups

1 lap spiderman lunge

20 scorpions front/back

flute stretch


Gymnastics Skilss work (No Measure)

5 x wall walk-ins ( Nose & toes on wall)

10 mins: Banded ring muscle up tech.

Metcon (Time)

In two even teams;

Complete in the following order:

200 cal assault bike

200 cal row

(rower & Bike can be going at same time until cals are completed)


150 Amat frog sit-ups

125 HRPU

75 Burpee


25 Burpee

Share the work load. Only two people per team working at same time.

Winners are grinners! Team Inventive Masters taking out top spots in the NSW 2016 Throwdown.