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
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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
