CrossFit Inventive – CrossFit

Warm-up (No Measure)

Shuttle runs

10 leg swings forward/Lateral

30 sec glute stretch E/S

30 sec Spiderman lunge E/S

20 scorpions front/back

30 sec lower back/Hip flexor

Red banded Glute activation 3x 10 E/W

3 x 30 sec on 30 sec off HS Holds or wall walk hold.



Back Squat (4-4-4-4 90 sec rest )

Each of these 4 sets above should be 2.5kg increase on each. Aim to get last set of 4 reps 2.5kg heavier than least weeks performance.

Metcon (Time)

For Time:


Front squat @60/40kg

Kipping HSPU

12 min cap