CrossFit Inventive – CrossFit
Banded Shoulder Mobility
Spiderman lunge hold 30 sec each side+ (rotation)
Glute stretch 30 sec each side
1 minute Static Squat Hold( Drive knees out)
10 Air Squats
10 Barbell Good Mornings
5 Hang Power Snatch
5 Front Squats
1 Minute Plank Hold
Hang Power Snatch (5 Reps On Every 90 sec x 6 Sets)
Build as you like over the 6 Sets. Stand each rep to full extension before the bar comes down from overhead!
No Dumping Light weights from overhead!
2 Rounds Fir Time:
75/65 Cal Row
50 WallBall 9/6kg
25 Hang Power Snatch 40/30kg
(20 min Cap)
Bike erg Same as Row Cals
Ski & Assault Bike: 55/40 Cals
Scale Wallball weight as needed.
Scale Hang Power Snatch weight as needed.
30 Alternating Dumbbell Power Snatch 22.5/15kg