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