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
