CrossFit Inventive – CrossFit

Warm-up

Frog stretch x 2 mins

couch stretch x 60 sec E/S

30 sec forearm/wrist stretch

Green banded ankle mobility

3 rounds:

150m row

10 wall squats

3 inch worm 1 push-up

2 x 10 red banded crab walks

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Barbell Front squat progression:

Front Squat (Establish 1RM)

Follow warm-up reps as follows:

5 reps empty bar

Building sets 5-4-3-2-2

follow on with single reps and longer rest.

25 minute cap

Metcon (No Measure)

Cool down:

60 sec couch stretch each side

60 sec glute stretch each side

30 sec lower back/hipflexor each side