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
Lower back/hip flexor stretch
Glute stretch
……………………………….
Strength:
High Hang Snatch + Hang Power Snatch + Snatch (8 Min EMOM @70% 1RM)
Use powewr snatch if you cannot yet Full snatch.
Metcon (Time)
For time:
20 x HSPU
10 x Power Snatch @40/30kg
15 x HSPU
10 x Power Snatch @40/30kg
10 X HSPU
10 x Power Snatch @40/30kg
5 x HSPU
10 x Power snatch @40/30kg
12 min cap
