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
……………………………….
Strength:
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)
4 RFT:
6 S2O 60/40kg
8 Front Squats 60/40kg
10 Lateral Bar Burpee
12 min cap
