CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Glute stretch

Front Squat (20 mins to establish 1RM )

Hip crease must break below parrallell, Not even!! Get your butt down!!

Double-Unders (3 attempts ONLY)

3 attmpts only including warm-up set.

1min Max Effort Burpees (AMRAP – Reps)

Chest must make contact with ground. Jump and clap above head!!!!! Partner up and count reps!!


The Boyz having a feast!!! Pre 2015 Aussie Master League Tittles