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



Overhead Squat (2 reps on every 90 sec for 5 sets)

On every 90 sec complete 2 reps for 5 sets.

No more than 2.5kg on week 2’s performance.

Metcon (No Measure)

For time:

12 min EMOM:

Min 1- 12 x Power snatch @35/20kg

Min 2- 8-12 x T2B

Min 3- 5 x fast Burpee 2 target.

*power snatch needs to be fast & unbroken if possible.

T2B needs to be minimum 8, max 12 if your efficient.