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)

4 RFT:

6 S2O 60/40kg

8 Front Squats 60/40kg

10 Lateral Bar Burpee

12 min cap

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