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