CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded nose bridges X30 reps

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps butt kickers

10 forward/lateral leg swings

5 Inchworm 2 push-ups

30 sec spiderman lunge hold E/S

20 scorpions (front-back)

hip flexor & Lower back stretch

Glute stretch 30 sec E/S

Hamstring box stretch 3 x 30 sec



Deadlift (20 mins to estbalish 1 rep Max )

Stay tight. Keep back flat throughout the lift.

Do Not lift above your potential. First 10 mins should be building steady to around 75-80% of your 1 RM then more rest bigger lifts in the last 10 mins.

Max Strict Pull-ups

Use a band that you have benn using and go for maxr reps in 1 set.

Max effort Strict push-ups

Tricep style push-ups. Elbows in tight!

1 attempt only
shoulder blades must touch pvc pipe or stick with elbows at full extension. Elbows reach 90 degrees or chest to ground.