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
