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:
Power Snatch (5 sets 2 reps)
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.
Do NOT lift above your potential!!
Metcon (Time)
20 RFT:
3 x Burpee pull-ups
6 x Alt DB Snatch (heavy)
Use clicker
15 min cap
