CrossFit Inventive – CrossFit

(No Measure)


Hamstring box stretch 2 mins

20 scorpions

1 lap inchworm

10 forward/lateral leg swings

hip flexor & Lower back stretch



Strict Pull-ups (3 Sets 5 Reps minimum (90m sec rest))

No Kip!

Start movement at full extension, activate scapulars drawing them down your back as you pull your chin to and above the cross bar. Lower back to full extension of the arms before dropping off the bar.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

1000m Row (Time)

Max Effort 1000m Row

Metcon (Time)

In teams of two work through 200 slamball as quickly & efficiently as possible.

Boys 12kg

Ladies 9kg

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