CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded Mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch



Front Squat (15 mins to establish 1 rep max front squat)

Must reach full depth and Extension for rep to count.

Double-Unders (3 attempts only including warm up. )

1min Max Effort Burpees (AMRAP – Reps)

have fun with this one. Partner up and count eachothers reps. Feel free to No rep if required.

For rep to count each individual must get Chest to touch the ground, stand to full extensions, jump and clap above our head.