CrossFit Inventive – CrossFit
Warm-up (No Measure)
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)
Metcon (Time)
2 RFT:
50 DU’s
40 Ab-mat frog sit-ups
30 DB Snatch 30/15kg
20 HSPU
15 min cap
