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

Back Squat (Part of todays emom)