CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded shoulder mobility
Red banded shoulder Mobility
10 shuttle runs
1 lap Inchworm
10 Forward/Lateral leg swings
20 scorpions
hip flexor & Lower back stretch
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Strength:

Snatch (4 Sets 3 reps From 80% 1RM)

Not touch and go! Quick but solid reset between reps.

Metcon (Time)

For Time:
12 Snatches 50/35kg
24 Bar facing burpee
9 Snatches 50/35kg
18 Bar facing burpee
6 Snatches 50/35kg
12 Bar facing burpee
12 min cap