CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded warm up

60 sec couch stretch each side

60 Sec Row

60 sec assault bike

60 sec plank

2 laps bear crawls

2 laps crab walk

1 lap inchworm 1 push up

1 lap spiderman lunge

20 scorpions front/back

30 sec lower back/hip flexor stretch


5 min staic squat hold off wall. get low, drive knees out. Hold on as long as possible.

Max Strict Pull-ups (3 sets Max strict pull ups 60 sec rest)

You must use a band if you cannot get at least 5 minimum body weight strict pull-ups out.

Score for total reps over the 3 sets.

Metcon (No Measure)

18 Min EMOM: (6 sets)

Min 1- 12 x Hollow rocks

Min 2- 30 sec Max HSPU

Min 3- 20-40 x Double unders

*If your efficient aim for 40 DU’s.

*Everyone attempt DU’s. stop at 45 sec of work.

1min Max Effort Burpees (AMRAP – Reps)

Today little finisher.

Move as fast as piossible. Should be aiming for high 20’s. Our record is 30 reps in the minute.

Stand up to full extension, feet must come offf the ground and clap above your head to be a rep!!!!!