CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded shoulder mobility

Red banded shoulder Mobility

10 shuttle runs

10 Forward/Lateral leg swings

1 lap Inchworm

1 lap spiderman lunge

20 scorpions

hip flexor & Lower back stretch



Ring Dips (3 sets max reps 90 sec rest)

Scale back to stationary dips or box dips for max reps if need be.

Should be doing 5 or more on the rings per round. Otherwise scale back and work hard.

Hang Snatch (3 sets 3 reps 90 sec rest )

Increase if possible on last weeks performance. Dont go above technique!!!

Metcon (No Measure)

12 min EMOM:

min 1- 15 Wallball shots 9/5kg

min 2 – 20 KB-SDHP @24/16kg

min 3 – 30 Sec L-Ring Holds

(4 rounds total)