CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded internal/external rotation

30 nose bridges

carpark run

2 laps high knees

2 lapa butt kicks

4 laps side skips

1 lap inchworm 1 push up

1 lap spiderman lunge


HS Hold

Static squat hold

3 rounds:

6 alt pistols to bench

10m Plyo Frog jumps


Pistols (4 x 12 Alt 60 sec rest)

Hold a light-medium weight for this. Helps to counter balance the squat.

Scale back to seated pistols if you cannot manage RX.

This is technique based.

Metcon (Time)

2 Rounds For Time:

500m run between each set. 2 x 500m total.


Strict HSPU

5 x box jumps @30/24 inch between each round.

RX+ =

3-4-5-7-9 reps strict HSPU

34inch box jump 2 x 20 kg onto of box.

15 min cap