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.
Front Squat + Thruster (2 Front Squats + 1 Thruster)

Metcon (Time)

2016 Regionals event 3:

For time:

104 wall-ball shots 9/5kg

52 pull-ups

12 min cap

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