CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

Red banded mobility

2 laps bear crawl + 5 HRPU each end

10 leg swings forward & lateral

1 lap spiderman lunge

10 wall squats (keep feet close to wall)

3 x 5 reps of Kipping swing. Keep shoulders tight, controlled kip.

Snatch (20 mins to establish 1RM Full snatch)

Those not yet confident under full snatch must Power snatch and right that in your comment box.

Fran (Time)

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


DJ, watch out for this guy on Deadlift day. One of our strongest members and all round top bloke.