CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded warm up

double car park run

5 inchworm 1 push up

30 sec spiderman lunge hold each side

30 sec glute stretch each side

20 scorpions front/back

30 sec lower back/hipflexor Each side

60 sec static squat hold, sit bum low as possible


Core: (all together)

4 rounds continous running clock:

30 sec hollow rock hold

15 sec rest

30 sec Superman hold

15 sec rest



Metcon (Weight)

On every 90 seconds for 8 rounds:

1 x Squat clean + 1 x Hang squat clean + 1 x Front squat

Start @50/35kg & build each set if possible. Technique needs to be spot on each set. Do not make this heavy enough that your failing sets. NO MORE THAN 2.5-5KG INCREASE PER ROUND. If you cannot keep building stay at your comfortable weight.

Done as a group.

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target