CrossFit Inventive – CrossFit
Warm-up (No Measure)
Tuesday Green banded shoulder mobility
Red banded shoulder Mobility
10 shuttle runs
10 leg swings forwrd/ Lateral
5 Inchworm 2 push-ups
30 sec spiderman lunge hold each side
……………………………….
Strength:
Snatch + Below knee snatch + High hang snatch (4 Sets 1 rep 90 sec rest. )
Three position snatch.
Finish in full squat snatch positon after each movement. Chose own load. Work on effeciency, keep weight safe and managble. Use hook grip.
Metcon (Time)
For time:
Buy in 100 DU’s
Into:
30/20/10
DB alternating snatch 30/15kg
Box jump overs
Decline box push ups (feet on box)
13 min cap
