CrossFit Inventive – CrossFit


Red Banded:

20 Pull aparts

10 pass Throughs

10 Press each side

10 Scap pullss

10 Kipping swings

20 Green banded SLDL

20 banded Glute Bridges

40 calf pumps



Push Press (12 mins to Establish a 10RM )

It may be helpful to follow the following waqrm-up sets when building:

Empty Bar 10 reps

then 4-6 sets max of 5-6 reps thewn 2-3 attempts at 10RM.

Make there are NO Push Jerks!

“Opening Day” (Time)


Wallball @9/6kg


Thrusters @43/30kg

Box Jumps @24/20inch

Kettlebell Swings @24/16kg