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