CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded mobility
Red banded mobility
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps but flicks
leg swing forward & lateral
lap spiderman lunge
lap inchworm 1 push up
20 scorpions front/back
Glute stretch
Power Snatch (5 sets 2 reps 90 sec rest )
Work at 60% of your 1RM Snatch.
Target 5kg increase per week if work sets are above 90kg.
Target 2.5kg increase per week if work sets are below 90kg.
Metcon (Time)
4 RFT:
400m run
15 Power snatch @45/30kg
15 min cap
