CrossFit Inventive – CrossFit
Warm-up (No Measure)
PVC pipe warm up
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:
Hang Snatch (10 mins to find Hang Full Snatch Single)
Then decrease weight to 85% of heaviest weight for:
Hang Snatch (8 min EMOM @85% of heavy single. )
Metcon (Weight)
4 Sets for quality:
5 x power snatch @50/30kg
7 x HSPU
10 x Burpee box jump overs
2 mins rest
