CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded shoulder mobility
Red banded shoulder Mobility
10 shuttle runs
1 lap Inchworm
10 Forward/Lateral leg swings
20 scorpions
Metcon (Weight)
Snatch EMOM:
4 min x 8 @30/25kg
1 min rest (Change weights)
4 min x 6 @40/30kg
1 min rest
4 mins x 4 @50/35kg
1 min rest
5 mins x 2 @60/40kg
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP (Rounds)
20m Overhead KB walking lunge 12/8
10 KB Thrusters each (Use same KB’s)
6 Shuttle sprints Each (6 each Alt)
KB-Lung = 1 lap each
Finish lunges, then 10 Thristers each, then 6 shuttle sprints each.
