CrossFit Inventive – CrossFit

Warm-up (No Measure)

2 x carpark runs

1 lap spiderman lunge

10 leg swings forward/lateral

30 sec glute starch each side

30 sec lower back/hipflexor stretch each side

3 set:

5 x facing the wall squats

5 x hollow rocks

5 x HRPU


Metcon (Time)


Front Squat From Floor:

Aim to go unbroken each set. Each time you break in the set, stop and do 5 lateral bar burpee over the bar then continue until you finish each rep scheme.

Running clock with a 10 min cap. Once you finish your 21 reps, look at the clock and calculate your 90 sec rest in.


25 reps @60/40

90 sec rest

15 reps @ 70/50

90 sec rest

10 reps@80/60

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

25 x KBS@24/16KG

20 x WALLBALL @9/6KG

15 x Ambit sit ups