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