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 (12 MIN EMOM: DROP RE SET REPS)

Build up to 65% 1RM for 12 min EMOM.

FIRST 6 MINS @65% INCREASE NO LARGER THAN 85% IN THE LAST 6 SETS IF CONFIDENT.

TECHNIQUE BASED

Metcon (Time)

4 ROUNDS:

30 x Wallball shots @9/5kg

20 x Amat frog sit ups

10 x KBS @32/24kg

15 min cap