CrossFit Inventive – CrossFit

Inventive warm up (No Measure)

Green banded shoulder mobility

Red banded pull-aparts

10 x Red banded pass through

10 x Red banded OHS

10 x Shuttle runs

4 laps side skips

2 laps high knees

2 laps butt kicks

10 x leg swings Forward/Lateral

5 x inchworm 1 push up

30 sec spiderman lunge hold

30 sec glute stretch each side

20 scorpions front/back

30 sec lower back hipflexor stretch.

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Strength:

Snatch (15 mins to establish 1 rep max )

If you CANNOT squat snatch YOU MUST Power snatch. Please take

This lift seriously!! If your coach tells you no more attempts, it means no more. Record your heaviest attempt and reduce the weight and practice for the remaining time in the 15 minutes.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
95#= 43kg

65#= 30kg

Scale pull ups to

Ring rows of you cannot kip or butterfly pull up. Scale weight if need be. Good luck!

10 min time cap.