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
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Strength:
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:
18-15-12-9-6-3
Thrusters 40/30kg
10-20-30-40-50-60
Double Unders
12 min cap
