CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

PVC pipe 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

Glute stretch

……………………………….

Strength:

Power Snatch (15 mins on Triples + 2.5kg on last week. )

Triples @85% of 1RM week 1. No more 2.5kg increase each week. This is technique work. Dont get messy.

Metcon (Time)

7 RFT:

30 x DU’s

5 x Snatch @60/35kg

10 x BFB

17 min cap