CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

Red banded mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Glute stretch

……………………………….

Strength:

Power Snatch (Triples @ 85% of 1RM re-set each rep. )

15 mins only.

Not Tough & Go! This is tech work. Focus on hiting position 1, speed out of hip creese & solid receiving position.

Metcon (Time)

3 rounds:

50 KBS @24/16kg buy in:

15 x Hang power snatch @ 35/20kg

15 x Wallball shots

50 KBS @24/16kg buy out.

15 min cap