CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded warm up

60 sec row

60 sec Bike

60 sec plank

60 sec static lunge hold each side

5 inchworm 1 push up

20 scorpions front back

30 sec lower back hip flexor stretch E/S

30 sec Glute stretch E/S


Metcon (No Measure)

8 Min EMOM:

3 strict pull ups + 3 Strict ring dips (in the same minute)

Metcon (AMRAP – Rounds and Reps)

7 min amrap:

3-6-9-12 of:


DB-Alt Snatch@22.5/15kg

Once you reach and finish 12″s reload back to 3’s and work back up.

Metcon (4 Rounds for time)

4 round:For Max effort

15/10 cal row sprint

15/10 X T2B

In heats. Will get rest between each set.

*Aim to T2B unbroken under fatigue