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:
Overhead Squat (12 mins to eastbiash a heavy single)
12 mins to establish a heavy single. This is a very complex lift. Use a broom stick and work on depth if you have mobilty issues or you are not confident with the movement!
Metcon (AMRAP – Rounds and Reps)
7 MIN AMRAP:
15 x Power snatch @35/20kg
7 x Pull ups
*Do not drop empty bars if using 20kg on its own.