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
