CrossFit Inventive – CrossFit

Warm-up (No Measure)

Couch stretch 60 sec each side

Red banded warm-up

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps butt kickers

leg swing forward/ Lateral

1 lap inchworm

1 lap spiderman lunge

20 scorpions F/B

30 sec lower back/Hip flexor stretch

30 sec glute stretch E/S



Front Squat (20 mins to establish 1RM Front squat )

Reach full depth and stand the bar to full extension.

Double-Unders (3 attempts only. )

Record highest attempt from 3.

1min Max Effort Burpees (AMRAP – Reps)

Have fun with this one! Partner counts your reps.

“No rep” if your partner isnt meeting the correct burpee standards.

Chest to ground, Stand to full extension, jump and clap.