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