CrossFit Inventive – CrossFit
Warm-up
Frog stretch x 90 sec
Couch stretch x 30 sec
Green banded Ankle mobility x 30 each
3 x 10 banded crab walks
10m walking single leg hamstring ext
10m walking lunges
10m Bear crawl
10 scap pulls
10 kipping knee raises
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Strength:
Front Squat (4-4-4-4-4-4-4)
Build to a heavy 4 reps over 7 attempts.
Make sure form is correct on last set.
Rest as needed between set.
Metcon (Time)
3 Rounds For Time:
10 Hang DB Snatch (L)
10 Hang DB Snatch (R)
15 T2B
10 DB Overhead Lunges (L)
10 DB Overhead Lunges (R)
(12 Min Cap)
