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:
Snatch (20 mins to estabish 1RM )
Treat this lift with respect!
If you cannot squat snatch, you must stick to power snatch.
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
95=43kg
65=30kg
