CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green & Red banded warm up

10 shuttle runs

4 lap side skips

2 laps high knees

2 laps butt kicks

10 leg swings F/L

5 Inchworm 1 push up

30 sec spiderman lunge hold

30 sec Glute stretch

20 scorpions F/B

Lower back hip flexor stretch

60 sec static squat hold

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Testing:

Snatch (20 mins to establish a safe 1RM Full Snatch)

Use the whole 20 mins. Please take your time in building with small weight increases. Olympic lifts are to be taken seriously. Do not be complacent.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
95=43kg

65=30kg

Pull-ups can be kipping or butterfly.

Scale back to banded pull ups or ring rows.

10 Min time cap.