CrossFit Inventive – CrossFit

Have you registered for This years Open yet?

Warm-up (No Measure)

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 30 sec each side

Glute stretch60 sec each side



Back Squat (3 sets 10 reps @same weight as last week. )

3 sets 10 reps @same weight as last performance. 2-3 mins rest between working sets. Try get out of bottom as fast as possible on each rep.

Metcon (Time)

For time:


150 wallball shots

Complete 5 x T2B on every minute until you complete wallballs

15 Min Cap

Metcon (No Measure)

Must Stretch:

60 sec couch stretch each side

60 sec Glute stretch each side

60 sec hamstring stretch on upright each side