CrossFit Inventive – CrossFit

Today we say goodbye to this amazing lady, Jeannette Simpson. She is heading back to her home town in Brisbane. You have been amazing to coach. We wish you all the best back in QLD!

Warm-up (No Measure)

400m run

10 x leg swing forward/lateral

10 inchworm + 1 push up

1 lap spiderman lunge

3 rounds:

5 strict ring rows. Partner up if need be.


Accessory work:

Metcon (No Measure)

5 Sets for quality:

10 x Strict pull-ups (Scale banded)

10 x Hollow rocks

10 x Strict ring dips (Scale to stationary or box)

90 sec rest between sets.

Metcon (Time)

3 Rounds for time:

40 x Double unders (scaled 80 singles)

20 x T2B

Go hard out on this one!

“7 min cap”

800m Run (Time)

Max Effort 800m Run
Looking to improve on last weeks effort!