CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded shoulder Mobiltiy
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

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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.
2 full front squats + 1 full thruster. 90 sec rest

Metcon (AMRAP – Rounds and Reps)

AMRAP in 17 minutes of:
50 KB-SDHP 24/16kg
40 Wall Ball Shots 9/5kg
30 HRPU
20 Box Jumps 24/20inch