CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green 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

……………………………….

Strength:

Snatch (Full snatch 90 sec rest between sets)

1 x 3@65%

1×3 @75%

1×2@80%

3×1@85%

All drop re set reps.

Record last set 3×1 @85%

Metcon (AMRAP – Rounds and Reps)

EMOM (caped @8 mins):

1 Power snatch@50/30 + 1 box jump @24/20 inch

2 + 2

3 + 3

Etc until Failure or 8 min cap.

Metcon (Time)

For time:

50 Cal row