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