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

————————–

Core: (all together)

4 rounds continous running clock:

15 sec hollow rock hold

straight into

15 sec Superman hold

————————–

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