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:
Hang Snatch (4 sets 2 reps @80% OE90sec)
4 sets 2 reps @80% of your 1RM Squat Snatch.
2.5kg increase per week.
Build up to 80% then complete 4 sets on every 90sec as a group.
Metcon (Time)
For time:
21-15-9
Hang Power snatch @50/35kg
Wallball shots @9/6kg
12 min cap
