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
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Strength:
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)
