CrossFit Inventive – CrossFit
Warm-up (No Measure)
Banded shoulder mobility
10 shuttle runs
10 inchworm 2 push ups
1 lap spiderman lunge
20 scorpions front/back
lower back/hip flexor stretch
3 x 1 min squat holds 30 sec rest, sit into the squat, chest up, weight on heals, ears over ankle bone.
Snatch (Heavy but perfect single)
12 mins to find 1 heavy single with good technique. Not 1RM.
Metcon (Time)
For time:
30-20-10 of:
HRPU
Push press 40/30kg
KBS @24/16kg
*Cap depends on time left in session.
