CrossFit Inventive – CrossFit

Warm-up (No Measure)

Agility Ladder drills

3 x single run throughs

3 x both feet in box

3 x lateral runs each side

leg swings Forward/Lateral

5 inchworm 1 push up

1 lap spiderman lunge

20 scorpions front/back

lower back/hipflexor stretch

Glute stretch

red banded warm up.



Metcon (Weight)

4 sets:Unilateral work.

10 x KB Bent Over Rows (each side)

5 x strict T2B or knee raises

10 x strict KB press ( each side)

15 sec L-hang

60 sec rest between sets

*Choose own load for each movement. Make it hard but with good technique. Keep movements strict. Dumbbells can be uses as well.

Unilateral=single side.

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

9 x HSPU

12 x Box jump overs

Metcon (Weight)

50 OH plate situps @20/15kg