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

———————

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