CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded internal/Ext rotation x 15

30 nose bridges

10 Pass throughs

10 OHS

30 sec forearm stretch

30 sec Puppy dog pose

30 sec pec/delt stretch E/S

carpark run

4 laps side skips

2 laps High knees

2 laps butt kicks

2 laps bear crawl


HS Hold/slamball


Push Press (3 sets 3 reps @90% of week 1)

make sure that these are push press. No push jerks! Back the weight off if you cannot maintain good form for this movement.

Metcon (AMRAP – Reps)

7 min AMARAP: (increasing reps by 2’s)

2 x strict pull-ups

2 x DB strict press each side

4 x strict pull-ups

4 DB strict press each side

6-6, 8-8, 10-10.


90 reps if you complete 10’s

If you complete the 10’s under the cap, start back on the 2″s and work back up.

*Only 1 DB need per person

500m Row (Time)

Max Effort 500m Row
Men- aim sub 1:30

Female/Teens- aim sub 2 mins