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.