CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded shoulder mobility

Red banded pull-aparts/pass throughs

1 lap inchworm 1 push up

1 lap spiderman lunge/rotation

3 rounds

200m run

1 x wall walk

8 x KBS

8 x HRPU


Barbbell progressions

2 x Push press + 1 x Push jerk (4 x singles of this complex @same weight)

Build up to the same weight of this complex and compete 4 singles at the same weight. 90 sec rest between working sets

Metcon (Time)


15 KBS@24/16kg


10 Box Jump overs @24/20 inch