CrossFit Inventive – Pure Conditioning
Warm-up
10 Scorpions F/B
30s Lower Back/Hipflexor e.s
Twisted Cross 30s e.s
3 Way Puppy Dog Pose 30s each
Spiderman 30s e.s
—-
2 Rounds:
1 Min Bike.
30s Plank Hold
5 Kipping Ring Knee Raises
5 KB-SDHP (Moderate Load)
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Metcon (AMRAP – Rounds and Reps)
Amrap 7:
Increasing Reps By 3’s from 3 Reps Of:
Cal Bike (reset cals each time)
Russian KBS @24/16kg
Abmat Sit-ups
Rest 3 Minute Into….
Score: rounds plus reps.
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
15/10 Cal Bike
7 Toes To Rings/Kipping Ring Knee Raises
4 Chin-ups (underhand grip)
Score: Rounds + Reps.
Rest 3 Minutes Into…
Sub toes to rings for GHD sit-ups or 10 Abmat sit-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
5 KB-Sumo Deadlift High Pulls @24/16kg
10m Bear Crawl after each set.
* Increase KB-SDHPup by 5 reps each round.
Score: Rounds + Reps
* Bear a crawl = 1 Rep.