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 (AMRAP – Rounds and Reps)

12 Min AMRAP:

100 DU buy in:

5 Pull-ups

5 Squat Clean Thrusters 45/30

100m Run

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