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