CrossFit Inventive – CrossFit

Warm-up (No Measure)

15 Red banded internal/external rotation

30 nose bridges

20 pass throughs

30 sec glute stretch

30 sec lower back/hipflexor stretch


Core: 3 sets

running clock

10 x Overhead plate sit-up@10/5kg

100m run (3rd drain)

20 x Alt plate twist@10/5kg

15 x air squats

10 x hollow rocks

30 sec rest

Ring Pull-ups (AMRAP – Reps)

3 sets of 10 reps 2 mins rest.

These do not have to be unbroken, just get the workload done.

Max Strict Pull-ups (3 sets max reps 2 mins rest)

Must aim to get at least 5 reps per set. Use the bands to get the volume.

Metcon (3 Rounds for time)

Intervals: in even groups-

15/8 cal assault bike

50 double unders

5 bar muscle ups

scale BmUP- 10 x kipping/butterfly pull-ups/ring rows.

Stay with your group and cycle through together.

3 sets each.

Score for time each round.

Rest depends on the group size.