CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded shoulder mobility

20 shuttle runs

4 laps side skips

2 laps high knees

2 laps butt kicks

10 leg swings forward/lateral

5 inchworm 1 push up

30 sec spiderman lunge hold each side

30 sec glute stretch each side

20 scorpions front/back

30 sec lower back/hipflexor stretch

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Strength:

Snatch (Full snatch 90 sec rest between sets)

1 x 3@65%

1×3 @75%

1×2@80%

3×1@85%

All drop re set reps.

Record last set 3×1 @85%

Metcon (Time)

For time:

30-20-10 reps of:

Hang power snatch@35/25kg

Wallball 9/6kg

AB mat sit ups

15 min cap