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
—————————————
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
