CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
Couch 1:00 e/s
Spiderman 0:30 e/s
1:00 Machine
Twisted Cross 0:30 e/s
Puppy Dog 0:30
30 s machine
20 Halo Glute Bridges
10 Air Squats
1:00 Plank Hold
—
Metcon (4 Rounds for time)
Go Every 10 Minutes x 4 Sets:
12/10 Calorie Row
10 Wallballs 9/6kg
12/10 Calorie Row
10 Double DB Push Press22.5/15kg
12/10 Calorie Row
10 Wallball 9/6kg
12/10 Calorie Row
10 Double DB Hang Cleans 22.5/15kg
* Score Time Each Set.
SUBS
10/8 CAL ROW
– All Machines Same Cals
WEIGHTED MOVEMENTS
– Reduce Loads as needed.