CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility
PVC pipe mobility
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps but flicks
leg swing forward & lateral
lap spiderman lunge
lap inchworm 1 push up
20 scorpions front/back
Glute stretch
……………………………….
Strength:

Power Snatch (15 mins on Triples + 2.5kg on last week. )

Triples @85% of 1RM week 1. No more 2.5kg increase each week. This is technique work. Dont get messy.

Metcon (Time)

7 RFT:
30 x DU’s
5 x Snatch @60/35kg
10 x BFB
17 min cap