CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded mobility
PVC/stick warm up:
10 pass arounds each way
10 pass throughs
Improving snatch position:
3 sets Stick sots press X10 reps
20 sec rest between sets.
3 rounds:
5 x strict ring rows
5 x HRPU
10 x hollow rocks
30 sec glute stretch each side
30 sec lower back/hipflexor
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Metcon (4 Rounds for reps)
4 sets (90 se rest between sets)
Partner up:
8 x Single arm dumbell strict press each side
Super set with Max Push ups.
Add 5-20kg plate on your back if your up for the challenge!
Record max push ups each round if you wish.
Metcon (Time)
2 Rounds For time:
500m Run
15 x Clean & Jerk @60/40kg
13 min cap
Run is around chairs up the path.
Have fun!
