CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

10 x shuttle runs

4 laps side skips

2 laps high knees

2 laps butt flicks

10 leg swings forward/lateral

5 indhworm 1 pushup

30 sec spiderman lunge hold

30 sec glutenatretch

20 scorpions front back

30 sec lower back hip flexor stretch

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Strength:

Snatch (90 sec rest between sets)

Full snatch

1×3@65%

1×3@75%

1×2@80%

3×1@85%

All drop rest reps

Record last set 3×1@85%

Metcon (3 Rounds for reps)

3 sets of each:

60 sec max rep power snatch @50/35kg

60 sec rest

60 sec max Cal rower

2 mins rest between sets