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

Leave a Reply

Your email address will not be published.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