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


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!