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



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



DB alternating snatch 30/15kg

Box jump overs

Decline box push ups (feet on box)

13 min cap

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