CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green & Red banded warm up
rower & bike 60 sec each
leg swings
inch worms 1 push up
1 lap spiderman lunge
20 scorpions Front back
lower back hip flexor stretch
glute stretch
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Strength:
HIGH HANG SNATCH + 2 OHS (5 singles @60-65% 1RM)
Technique based. Pull bar from High quad or hip crease. Pull under bar fast, keep shoulders active for two more OHS. Keep the movement light if need be and focus on building confidence throughout.
Metcon (Time)
From CrossFit Games-
For time:
100 Double unders
15 Power snatch @50/35kg
15 Bar muscle ups
*This weight is scaled from Games RX.
Go fast as possible with good technique!!
