CrossFit Inventive – CrossFit

Warm-up (No Measure)

carpark run

1 lap spiderman lunge

1 lap squat walk

1 lap open the gate

2 laps bear crawl

With red Band:

10 x pass throughs

10 x pass arounds each way

10 x pull apats

10 x OHS

3 x 10 red banded crab walks



Back Squat (4 sets 2 reps 90 sec rest)

Add 2.5-5kg on last weeks 85% if possible.

If you missed last week, build up and do 4×2 @85% or as close as possible.

*Beginners do 5 sets 5 reps at a comfortable weight. Focus is on good technique.

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

5 x Power clean @70/40kg

7 x Front squats @70/40kg

9 x T2B

Don’t tell Jase I left the toilet light on!