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

Lower back/hip flexor stretch

Glute stretch

……………………………….

Strength:

Power Snatch + Snatch (8 min EMOM @65-75% of 1RM)

Concentrate on Technique throughout the 8 rounds. This is your chance to master both movements prior to testing next week.

Metcon (Time)

For time:

100 x Double Unders

75 x Amat situps

50 x Alt DB Snatches @22.5/15kg

25 x C2B pull ups

15 min cap