CrossFit Inventive – CrossFit


Couch Stretch 60 sec

Lower back/Hip flexor 30 sec Each side

Spiderman Lunge Hold 30 sec Each side

Puppy Dog Pose 30 sec

Calf Stretch 30 sec each side

40 Calf pumps


30 Red Banded Pull aparts

10 Pass throughs

10 Scap Pulls

10 Kipping Knee raise

30 sec Hollow Rock

30 Sec Double-unders/Practice

Metcon (No Measure)

Strict Pull-up Accessory

12 Min EMOM:

Odd: 10-20 Sec Chin Over Bar Hold

Even: 5 Strict Pull-ups
Use Bandes to assist with both movements. Be sure to start each rep at full extension and get your chin over the Bar!

Metcon (Time)

For Time:

3000/2700m Bike Erg

150 Double Unders

2000/1700m Bike Erg

50 T2B

3000m Bike erg:

Equal Metres Assault Bike.

1200/1000m Row

1000/800m Ski

2000m Bike erg:

Equal Metres Assault Bike.

850/650m Row

750/600m Ski

Double Unders:

1x 5 times Singles = 225


Knees 2 Elbows

Kipping Knee raises


Abmat Sit-ups