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
