CrossFit Inventive – CrossFit
Inventive warm up (No Measure)
Green banded shoulder mobility
Red banded pull-aparts
10 x Red banded pass through
10 x Red banded OHS
10 x Shuttle runs
4 laps side skips
2 laps high knees
2 laps butt kicks
10 x leg swings Forward/Lateral
5 x inchworm 1 push up
30 sec spiderman lunge hold
30 sec glute stretch each side
20 scorpions front/back
30 sec lower back hipflexor stretch.
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Strength:
Hang Snatch (4 sets 2 reps On every 90 sec )
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)
5 Rounds For time:
10 x Power snatch @60/40
20 x Pull-ups
