CrossFit Inventive – CrossFit

Warm-up (No Measure)

carpark run

Anterior seated shoulder stretches

Posterior delt/lat stretch

Puppy dog stretch

30 x Red banded pull aparts

10 banded pass throughs

10 banded Over head squats

30 sec spiderman lunge hold E/S

30 sec Glute stretch E/S

20 scorpions front back

30 sec lower back/hip flexor stretch E/s

60 sec hammy stretch

60 sec squat hold

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1 x High hang snatch + 1 x OHS (5 sets 1 rep 90 sec rest. )

Increase no more than 2.5kg on last performance.

This is technique bases. Do Not create bad form through a heavy and dangerous weight.

If you missed any of last weeks 5 singles, then stay at that weight.

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

KBS @24/16kg

Push ups

100m sprint after each round

12 min cap