CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

Red banded Mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch



Metcon (3 Rounds for time)

3 sets Max effort L-ring holds

60 sec rest between sets.

Metcon (AMRAP – Reps)

EMOM T2B to failure up by 2 reps per round:


Min 1- 2 T2B

Min 2- 4 T2b

Min 3- 6 T2B

Once you cant go any further in cap record your total reps. 10 mins will get you to 20 T2B.

Scale to Knees to elbows or hip hight.

10 min cap

Metcon (AMRAP – Reps)

5 min AMRAP up by 3 reps of:

3 x Alt DB Snatch @22.5/16kg

3 x Box jump over

6 x Alt DB Snatch @22.5/16kg

6 x Box jump over

9 x Alt DB Snatch @22.5/16kg

9 x Box jump over

Etc until time is up. Score for total reps.