CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded shoulder mobility
Red banded shoulder Mobility
10 shuttle runs
1 lap Inchworm
10 Forward/Lateral leg swings
3 x 10 micro band crab walks
20 scorpions
hip flexor & Lower back stretch
Front Squat + Thruster (4 Sets 1 rep 90 sec rest)
Start at 60% of 1RM Front Squat. Stay at the same weight for all sets. Linear progression each week. Target a 10kg increase / week if work sets are above 120kg. Target a 5kg increase / week if work sets are below 120kg.
Metcon (Time)
For time:
20 Burpees
30 Thrusters 50/35kg
20 Box Jump-Overs 24/20
12 min cap
Metcon (No Measure)
Tabata 20/10
Heavy Slamball
