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

……………………………….

Strength:

Snatch (Full Snatch 90 sec rest bewteen sets)

Full Snatch

1 x 3@65%

1×3 @75%

1×2@80%

3×1@85%

All drop re set reps.

Record last set 3×1 @85%

Metcon (AMRAP – Reps)

7 min AMRAP increasing reps by 3’s:

3 x OHS @35/20kg Total:

3 x T2B 6

6 x OHS

6 x T2B 18

9 x OHS

9 x T2B 36

12 x OHS

12 x T2B 60

15 x OHS

15 x T2B 90

18 x OHS

18 x T2B 126

“ETC”