CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded shoulder mobility
Red banded shoulder Mobility
10 shuttle runs
1 lap Inchworm
10 Forward/Lateral leg swings
20 scorpions
hip flexor & Lower back stretch
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Strength:
Snatch (3 Sets 3 reps. Not TNG)
Work at 80% of your 1RM Snatch for 3×3 in Week 1.
Metcon (Time)
Running clock complete:
3 rounds:
15 Power snatch 35/25kg
15 Bar facing burpee
3 mins rest into:
20-15-10-5 of:
Wallball shots 9/5kg
T2B
Score total time, minus
3 minutes rest.
** 20 minute total time cap.
