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.