CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded Mobility

Red banded mobility

200m run carpark

5 inchworm 1 push up

30 sec spiderman lunge hold

30 sec Glute stretch E/S

20 scorpions front/back

30 sec lower back/hipflexor stretch


Metcon (No Measure)

20 minute EMOM:

min 1- 30 sec sprint rower for max metres

min 2- 14 x DB snatch 7 left/7 right side@22.5/15kg

min 3- 30 sec assault bike cals @75/60RPM

Min 4- 25 x air squats

Try keep constant paces throughout the row and bike. They are not rest stations.

Metcon (No Measure)

Core work:

8 min emom:

ODD: 30 sec L-ring holds

EVEN: 30 sec Over head plate sit ups @15/10kg