CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
Glute 0:30 e/s
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ACTIVATION
30 Banded Good Mornings
20 Banded Halo Glute Bridges
10 Hand Release Push-ups
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Practice Deadball to Shoulders
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Metcon (No Measure)
Every 4 Minutes x 8 Sets:
15/12 Calorie Bike
10 Wallball 9/6kg
5 Deadball To Shoulder @AHAP
Aim To Keep Consistent Times Each Set.
SUBS
15/12 CALORIE BIKE EREG
– 15/12 Cal Row
– 12/8 Cal Ski erg
10 WALLBALL
– Reduce Load
– Single DB Thruster
– Weighted Squat
DEADBALL TO SHOULDER
– Reduce Load
– Dual DB-Power Cleans
– Dual KB-Deadlifts