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

————————–

Strength:

Hang Snatch (3 sets 3 reps 90 sec rest )

2.5kg increase on last weeks performance. Concentrate on sound technique.

Metcon (Time)

For time:

20-18-16-14-12

Wall balls 9/5kg

2-4-6-8-10

Power Snatch 60/40kg

12 min cap

Metcon (Time)

CORE:

3 rounds:

10 x Over head plate sit-ups

10 x Strict T2B

Metcon (Time)

CORE:

3 rounds:

10 x Over head plate sit-ups

10 x Strict T2B