CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

Red banded Mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch

……………………………….

Strength:

Full Snatch + Power Snatch + OHS (8min EMOM @80% of 1RM Snatch)

Metcon (Time)

5RFT

power snatch

10/8/6/4/2

wall ball @9/6kg

15/25/35/25/15

*car park run after each round*

15MIN CAP

10 @40/25kg – 8 @45/30kg

6 @50/35kg – 4 @55/40kg

2@60/45kg