CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Ski
1:00 Bike
Spiderman 30s e.s
Pigeon 30s e.s
Calf 30s e.s
Samson with Tricep & RearDelt 30s e.s
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ACTIVATION
5 Inchworm No Push-up
10 Alt Box Step-ups
10 Frog Hops
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Warm-up To Box Step Up Load
34 Minute Clock (3 Rounds for reps)
AMRAP 10:
10/8 Cal Ski
2 Burpee Box Jump Over 24/20
* Increase Burpee Box Jump Overs By 2 Rep Each Round.
Rest 3 Minutes
AMRAP 10:
10/8 Cal Bike Erg
2 Single DB Box Step-ups (24/20)(15/10kg)
* Increase DB Box Step-ups By 2Rep Each Round.
Rest 3 Minutes
AMRAP 8:
10/8 Cal Ski
10/8 Cal Bike
Score Total Reps Each Set.
Coach Inform subs