Today’s Workout

Monday

CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 10 Leg Swimng s F/L 5 Inchworm 1 Push-up 30 Calf Pumps 10 x 3- Way Red Banded Pull-aparts 10 Pass Throughs […]

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Saturday

CrossFit Inventive – Pure Conditioning Warm-up Metcon (Time) For Time: 15 Hang Power Cleans, 30 Double-unders, 200 Meter Run 12 Hang Power Cleans, 30 Double-unders, 200 Meter Run 9 Hang […]

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Friday

CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine/Run 10 Leg swings F/L 5 inchworm 1 push-up Spiderman 0:30 e/s Frog 0:30 Glute 0:30 Front Rack 0:30 Wrist 0:30 F/B ———– […]

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Thursday

CrossFit Inventive – Pure Conditioning Warm-up 1. Machine: 1 Minute 2.Banded Pull Aparts : 10/10/10 3. Leg Swings F/L 1. Couch Stretch: 0:30 Each Side 2. Pigeon Pose: 0:30 Each […]

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Wednesday

CrossFit Inventive – Pure Conditioning Warm-up Upper Body 1. Laying Front Rack Stretch – 1:00 2. Puppy Dog Pose – 1:00/Side 3. Twisted Cross -0:30/Side Lower Body 1. Spidermans – […]

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Tuesday

CrossFit Inventive – Pure Conditioning Warm-up Upper Body 1. Puppy Dog – 1:00 2. Twisted Cross-0:30/Side 3. Front Rack – 0:30 Lower Body 1. Spiderman – 1:00 2. Glute- :30s […]

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Monday

CrossFit Inventive – Pure Conditioning Warm-up Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s Calf 0:30 30 Calf Pumps Squat Hold 0:30 ————- 3 Rounds 5 Air Squats 5 Down Dog […]

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CrossFit Inventive – CrossFit

Warm-up

2 x 60 sec on row/ski/bike (change equip after first round

10 leg swings forward/lateral

30 sec calf stretch on upright

30 green banded SLDL

12 MIN EMOM-

Min 1- 5 Single leg box step-ups each side 1 sec pause at top

Min 2- 8 HRPU 3 sec down/up fast

Min 2- 20 sec top of the ring hold

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

20 Alt DB snatches @1×22.5/15kg

15/12 Cal Row/Ski/bike

20 Single DB Box Step-ups

12 Ring dip

*Scale dips to 12 stationary or 15 Box dips.