CrossFit Inventive – CrossFit

Warm-up (No Measure)

60 sec Row

60 sec Bike

60 sec shuttle runs

60 sec squat hold

1 lap spiderman lunge

2 laps bear crawl

2 laps crab walk

2 laps calf raise walks

20 scorpions front back

30 sec lower back hip flexor stretch

30 sec glute stretch

2 rounds

30 sec plank

15 sec rest:

30 sec Hollow rocks


Metcon (3 Rounds for time)

3 x max effort Hanging Knee raise.

60 sec rest between each round.

This one is a bout building forearm/grip strength. Hang on for as long as possible each round.

Metcon (Distance)


5 rounds of 40 sec on 20 sec off for 5 rounds.

For Max meters

Metcon (AMRAP – Reps)

5 Mins to establish max reps increasing by 1 rep per round of each movement:

Strict pull-ups


1-1,2-2,3-3 etc.

Metcon (Time)

Sprint WOD:

20 Cal assault bike

25 KBS@32/24kg

30 Pull ups