CrossFit Inventive – CrossFit
Warm-up
BANDED SHOULDER MOBILITY
20 SCORPIONS F/B
LOWER BACK/HIPFLEXOR 0:30 E/S
GLUTE 0:30 E/S
SPIDERMAN LUNGE HOLD 0:30 E/S
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ACTIVATION
10 PVC PASS THROUGHS
10 PASS AROUNDS E/W
10 OVERHEAD SQUATS
10 HIGH HANG SQUAT SNATCH
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BARBELL
3 SNATCH HIGH PULLS
3 POWER SNATCH
3 HANG SNAH HIGH PULLS
3 HANG POWER SNATCH
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1 ROUND OF COMPLEX
1 Power snatch + 2 Hang power snatch (Go E90 x 5 Sets)
COMPLEX:
1 Set = 1 Power Snatch + 2 Hang Power Snatch, 3 times unbroken.
Metcon (Time)
7 ROUNDS FOR TIME:
14 ALT DB POWER SNATCH
28/20 CAL ROW
SUBS
ALT DB POWER SNATCH
– LIGHTER DUMBBELL
– ALT DB POWER CLEAN
ROW CALORIES
– BIKE ERG 28/20
– ASSAULT BIKE 20/15
– SKI ERG 20/15
