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 (Tech work. Triples from 85% of 1RM)

Start week one @85% 1RM. 1-2.5 kg increase each week. Focus on speed out of hips, and solid receiving position.

Not TNG!

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Power snatch @40/30kg

Box Jumps @24/20 inch

15 min cap