CrossFit Inventive – CrossFit

Warm-up

60 sec Couch stretch E/S

Green banded shoulder mobility

Red banded:

Pull-aparts x 20

Pass throughs x 10

OHS x 10

30 sec wrist/forearm stretch

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3 Rounds:

5 Dumbbell strict press E/S

5 Dumbbell Hang power snatch E/S

5 scap pulls

5 kipping knee raises

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Barbell:

5 strict press

5 Push press

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Push Press (3 reps on every min x 8 sets)

Aim to build to a heavy triple of the 8 sets.

Beginners stay light and focus on form.

Metcon (AMRAP – Reps)

12 minute amrap:

Hang Power Snatch @35/20kg

T2B

5-10-15-20-25-30…..

Keep increasing up by 5 reps of both movements until 12 mins is up.