CrossFit Inventive – CrossFit

Warm-up (No Measure)

Shoulder Mobility

10 shuttle runs

1 lap Spiderman lunge

1 Lap Inchworm + 1 push up

10 Wall squats



Strict Pull-ups

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.


Start at 65% of 1RM C&J. Keep weight constant for all sets. Each set + 1 rep.

1 Push Press + 1 Push Jerk + Split Jerk = 1 Rep

Metcon (Time)


400m run

25 Abmat sit-ups

18 Push press @45/30kg

9 Burpee

15 min cap

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