CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 shuttle runs

side skips

high kness

butt flicks

10 inchworm 1 push up

1 lap spiderman lunge

30 sec glute stretch each side

3 x 30sec box stretch



Strict Pull-ups (3 sets max reps 90 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.

Deadlift (3 Sets 3 Reps 90 sec rest )

From 80% week 1 + weekly increase.

Metcon (Time)

3 rounds for time:

15 Deadlift @60/40kg

15 Wall ball shots

7 min cap

rest & record time, Into:

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

50 DU’s