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.

————————

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