CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 2 mins

Couch Stretch 1 min e/s

Lower Back stretch 30 e/s

Banded ankle mobility

Banded Shoulder Mobility

2 Laps Banded Crab Walks

20 Banded Glute Bridges

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Barbell:

10 Wrist rotations

10 Single Leg SLDL’s (5 e/s)

5 Front Squats

5 Back squats

3 Power Snatch

3 OHS (Bar/PVC)

Front Squat (On The Minute x 12)

Min 1 – 3 Front squats

Min 2 – 6 Back Squats

Same Load all the way 70% of 1RM FS.

Scale loads if this percentage is out of your reach today.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

21 Wallball 9/6

12 Power Snatch 42.5/30kg

15 Toes To Bar

12 Overhead Squats 42.5/30kg
Modifications

WALLBALLS

– Lighter Wallball

– Medball Squats

– DB Front Squats

– Air Squats

POWER SNATCHES

– Lighter Power Snatch

– Double Dumbbell

– Single Dumbbell

– Power Cleans

TOES TO BAR

– Knees To Elbows

– Kipping Knee raises

– 30 AbMat Sit-Ups

– 15 V-Ups

OVERHEAD SQUATS

– Front Squats

– Single Dumbbell

– PVC