CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded Internal/external rotation x 20

30 nose bridges

20 pass throughs

10 OHS


30 sec spiderman lunge each side

30 sec glute each side

30 sec calf each side

30 sec lower back/hip flexor each side



Hang Power Snatch (x 3 reps On Every 90 seconds for 8 sets )

(8 sets/mins:0:00-10:30)

Find a light starting weight then increase by 2.5-5kg max each set if possible.

Beginners find a safe weight to stay on for the 7 sets and focus on good technique. Only make small increases if your confident.

Record heaviest successful lift!

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

1 squat snatch @60/40

3 clean and jerks@60/40

30 Double unders WOD