CrossFit Inventive – CrossFit

Warm-up (No Measure)

Frog stretch x 90 sec

Couch stretch x 30 sec

30 sec Glute stretch each side

Green banded ankle mobility each side

3 x 10 banded crab walks

30 x Green banded SLdL

20 x Double leg glute bridges

20 x scorpions front

30 sec lower back/hip flexor E/S

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Strength:

Front Squat (4 sets 4 reps + 5kg on last week)

Build up to last weeks front squat performance and add no more than 5kg max if possible.

If you have missed this squat cycle, build up and complete 4 x 4 at the same weight. Heavy with good form!!

90 sec rest between sets.

Last week of Heavy front squats.

Make sure to record weights.

Metcon (AMRAP – Rounds and Reps)

8 minute amrap:

10 x KBS @24/16kg

10 x KB-singlke arm thrusters (Left side)

10 x KB-SDHP @24/16kg

10 x KB single arm thrusters (Right side)

*Scale Thrusters to KB goblet squats if you have overhead limitations

* Scale Thrusters to KB push press if you have lower body limitations.