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)