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