CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded warm up
double car park run
5 inchworm 1 push up
30 sec spiderman lunge hold each side
30 sec glute stretch each side
20 scorpions front/back
30 sec lower back/hipflexor Each side
60 sec static squat hold, sit bum low as possible
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Core: (all together)
4 rounds continous running clock:
15 sec hollow rock hold
straight into
15 sec Superman hold
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Strength:
1 x Power Snatch + 1 x Hang Full Snatch (@80% of your 1RM On every 90 seconds for 8 sets)
If you cannot hang full snatch perform a Hang power snatch
Metcon (Time)
5 Rounds For Time:
15 x Power snatch @40/30kg
15 x Box Jump overs@24/20 inch
13 min cap