CrossFit Inventive – CrossFit

Warm-up

Frog stretch 90 sec

Couch stretch 60 sec E/S

Wallball T-spine stretch 2 x 45 sec rounds

20 scorpions front/back

30 sec lower back/Hipflexor E/S

30 Banded Pull aparts

20 banded pass throughs

10 Banded OHS

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Barbell

5 Front squats

3 snatch pull

3 power snatch

3 OHS

3 squat snatch

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Front Squat (20 mins to establish 1RM)

Snatch (15 mins to establish 1RM)

If you cannot squat snatch, record power snatch in your comment.