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