CrossFit Inventive – CrossFit

Warm-up (No Measure)

red banded internal/external rotation x 15 E/S

30 nose bridges

20 banded pass throughs

Rotate in even groups:

60 sec row

60 sec bike

60 sec plank

60 sec L-ring hold or as long as possible in the minute.

Max Strict Pull-ups (3 sets of max strict pull-ups (90 sec rest)

Aim is to get minium 5 reps each round. Use a band and get volumr up if you cannot yet do this amount @body weight.

Metcon (AMRAP – Reps)

7 min amrap:

5 pull ups (kipping/butterfly)

10 Alt DB snatch@22.5/15kg

15 air squats


10 Pull-ups

15 Alt DB snatch

20 air squats


15 pull-ups

20 Alt DB snatch

25 Air squats


20 pull-ups

25 Alt DB snatch

30 Air squats

Reload back to top and start again.

Above = 210 reps

Score total reps


Females ONLY

This is max effort lactate sprint

30 cal Assault Bike (Time)

Males ONLYFemales ONLY

This is max effort lactate sprint