CrossFit Inventive – CrossFit

(No Measure)

Green Banded shoulder Mobility

Red banded pull aparts

Red banded pass throughs

1 lap spiderman lunge

10 forward/lateral leg swings.

20 scorpions

Hip flexor/lower back stretch



Front Squat (5 Sets 2 Reps (90 sec rest))

Start at 65% of 1RM Front Squat. 3 second pause at the bottom, explode up.

Target 10kg increase / week if work sets are above 90kg.

Target 5kg increase / week if work sets are below 90kg

Metcon (Time)

For Time:


Thrusters 40/30kg


Double Unders

12 min cap

Leave a Reply

Your email address will not be published. Required fields are marked *