CrossFit Inventive – CrossFit
Warm-up
Frog stretch 2 mins
Front Rack Stretch 30 sec
Puppy Dog Pose 30 sec
Wrist 30 sec F/B
Banded Ankle Mobility 1 min e/s
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Activation
2 laps Halo Crab Walks
20 Plank Shoulder Taps
10 Air squats
20 scorpions F/B
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Barbell:
3 Snatch High Pulls
3 Power Snatch
3 Front Squat
3 Back Squats
Front Squat (Stamina Squats)
Every Minute On The Minute (16 rounds)
Min 1 – 1 Front Squat
Min 2 – 2 Back squats
Warm-up to todays weight. We all start together.
Barbell loaded at 85% of your 1RM Front squat.
Same weight all the way through.
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
3 Power Snatches 52.5/37.5kg
15 Wallball 9/6kg
SUBS
Snatches:
Reduce weight as needed.
6 Alternating Dumbbell Snatches each round.
Power cleans if you can’t go over head.
