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.
