CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

10 shuttle runs

5 inchworm 3 pushups

60 sec spiderman lunge hold

60 sec glute stretch each side

20 scorpions

30 sec lower back/hipflexor st



3 x 45 sec L ring holds

45 sec rest between sets


3 x 30 sec L hang (pull up bars)

30 sec rest between sets.

Metcon (No Measure)

15 min EMOM:

Min 1- 12/10 cal row

Min 2- 25 air squats (make depth)

Min 3- 30 sec max effort ring dips
Squat arse to wallball if your hip crease isn’t breaking parallel. No Harry half reps!

500m Row (Time)

Max Effort 500m Row
Give this 100%

Guys aim to hold minimum 140/500m pace

Ladies aim to hold min

150/500m pace