CrossFit Inventive – CrossFit

Max Strict Pull-ups (3 sets of max reps 90 sec rest)

Use a banded to establish minimum 5 reps per set. Aim for as many reps as possible each set. Don’t just stop at 5!

Warm-up (No Measure)

15 red banded internal/external rotation.

30 nose bridges

20 pass throughs

10 pull aprts.

30 sec glute stretch E/S

30 se lower back/hip flexor

20 scorpions front/back


3 sets:

30 sec handstand hold

30 sec plank hold

20 sec rest between exercises and sets.


Metcon (Time)

For time:

10 HSPU 30 DU’s

9 HSPU 30 DU’s

8 HSPU 30 DU’s

7 HSPU 30 DU’s

“ETC” Down by 1’s to you compete 1 HSPU 30 DU’

12 minute cap

* Scale HSPU to box HSPU or DB strict press.

* Scale skipping to singles. Same amount.

500m Row (Time)

Max Effort 500m Row
This is a re-test.

Check out your last performances and aim to improve as always.

Don’t hold back.

Set the rowers for 500m.