CrossFit Inventive – CrossFit

Warm-up (No Measure)

60 couch stretch

PVC pass though

PVC pass arounds

PVC shoulder stretch

30 sec static squat

PVC sorts press x 10

5 inchworm 1 push up

30 sec spiderman lunge

20 scorpions front/back

30 sec lower back/hip flexor stretch


Snatch (10 min EMOM snatch singles )

Can be Power or Full

start at 40/30 and increase each minute by 2.5-5kg each min.

Power Snatch (2 x 30 sec rounds max reps @40/30kg)

2 x 30 sec rounds 60 sec rest

This is barbbell cycling. Aim is to chose a weight you can hang on for 30 sec with good technique

Metcon (AMRAP – Rounds)

7 mim AMRAP:

10 X DB SNATCH 5L-5R side

10 X DB Overhad lunge 5L-5R side

RX 22.5/15kg