CrossFit Inventive – CrossFit

(No Measure)

10 Shuttle runs

10 forward/Lateral leg swings

1 lap spiderman lunge

5 Stationary Inchworm + 1 push up

Micro band crab walks

10 wall squats



Metcon (No Measure)

L ring Holds

3 rounds

30:30 (W/R)

Use stationary dip machine or Plyo boxes if you can’t yet use the rings.

Front Squat (4 Sets 3 Reps)

Work at 80% of 1RM Front Squat.

Target 5kg increase / week if work sets are above 120kg.

Target 2.5kg increase / week if work sets are below 120kg.

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap of:

200m run


7 Thrusters 43/30kg

9 T2B

Leave a Reply

Your email address will not be published.