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:
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
