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
