CrossFit Inventive – CrossFit

Warm-up (No Measure)

400m run

5 inchworm 1 push up

30 sec spiderman lunge hold E/S

30 sec Glute stetch E/S

20 scorpions front/back

30 sec lower back/hip flexor stretch E/S

30 sec calf stretch on back wall E/S


3 rounds for quality of:

8 x KB thrusters @16/12kg (4 each side)

8 x Russian KBS @16/12kg

8 x Alt lunges @body weight

Use a lighter KB if need be.


Metcon (Time)

5 Sets for time of:

400m run

30 x Wallball @9/6kg

25 x KBS @24/16kg

20 x Stationary Alt lunges

60 sec rest

*Lunges are body weight.

*Full ROM KBS if possible

* Make sure to take 60 sec rest after each set. These sets should be done with minimal breaks.

* Score for total time.

Metcon (No Measure)


60 sec couch stretch each side

60 sec glute stretch each side

30 se lower back/hipflexor each side

Green banded shoulder stretches.