CrossFit Inventive – CrossFit
Warm-up (No Measure)
60 couch stretch
PVC pass throughs
PVC pass arounds
PVC shoulder stretch
30 sec static squat
PVC sotts press x 10
5 inchworm 1 push up
30 sec spiderman lunge
20 scorpions front/back
30 sec lower back/hip flexor stretch
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Strength:
Power Snatch (12 mins to establish 3RM TNG )
12 minutes to establish a “Safe & Efficient 3 rep max Power snatch. Must be touch & Go reps.
Metcon (AMRAP – Reps)
10 min AMRAP:
Hang power snatch@40/30kg
3-6-9-12-15-18-21 ETC @40/30kgs
100m run between each round
Reach round 21=84 reps
