CrossFit Inventive – CrossFit
Warm-up
Wallball T-spine stretch 2 x 45 sec
20 scorpions front/back
Frog stretch 60 sec
couch stretch 30 each side
30 sec green banded ankle mobility each side
2 laps banded crab walks + 20 Glute bridges in bands
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Strength:
Stamina Squats Front Squat/Back Squat (Weight)
12 MIN EMOM:
ODD: 3 Front Squats
Even: 6 Back Squats
Both weights @70% of your Back squat.
Metcon (Time)
For time:
15-12-9-6-3
Hang Squat Snatch @40/30kg
Kipping HSPU
Scale to:
Hang power snatch
reduce weight where needed
Or Alternating Dumbbell snatch
