CrossFit Inventive – CrossFit
Warm-up (No Measure)
Double carpark run
Anterior seated shoulder stretches
Posterior delt/lat stretch
Puppy dog stretch
30 x Red banded pull aparts
10 banded Over head squats
30 sec spiderman lunge hold E/S
30 Glute stretch E/S
60 sec hammy stretch
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3 rounds:
5 scap pulls
5 kipping swings
Power Snatch (4 sets 3 reps 90 )
4 sets 3 rep TNG Power Snatch + 2.5kg on last weeks performance.
If you missed any sets last week, do not increase.
90 sec rest between each working set.
Metcon (Time)
For time:
30 x Hang power snatch @40/30kg
20 x wallball @9/6kg
20 x Hang power snatch
30 x wallball @9/6kg
12 min cap