CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded Internal/external rotation x 20
30 nose bridges
20 pass throughs
10 OHS
Stretch:
30 sec spiderman lunge each side
30 sec glute each side
30 sec calf each side
30 sec lower back/hip flexor each side
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Strength:
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
CF.com WOD
