Today’s Workout

Saturday

CrossFit Inventive – Pure Conditioning Warm-up Bike 2:00 Spiderman 0:30 e/s Glute 0:30 e/s Lower back 0:30 e/s Wrist 0:30 Front Rack 0:30 Twisted Cross 0:30 e/s —————- 10 Barbell […]

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Friday

CrossFit Inventive – Pure Conditioning Warm-up 100m Run 10 Leg Swings F/L 30 Calf Pumps Calf 0:20 e/s Spiderman 0:30 e/s Puppy Dog 0:30 Tiwsted Cross 0:30 e/s ————– Activation […]

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Thursday

CrossFit Inventive – Pure Conditioning Warm-up 2:00 machine 5 Inchworm 1 Push up 30 calf Pumps Calf 0:30 e/s Spiderman 0:30 e/s Frog 1:00 Twisted Cross 0:30 e/s Wrist 0:30 […]

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Wednesday

CrossFit Inventive – Pure Conditioning Warm-up 2:00 Easy on Any Machine …into: Upper Body 1. Wall Pec Stretch 0:30 e/s 2. Wall Puppy Dog Pose 0:30 3. 20 Banded Press […]

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Tuesday

CrossFit Inventive – Pure Conditioning Warm-up 2:00 Min Machine 30 Banded Good Mornings 30 Calf Pumps 30cskf stretch Spiderman Lunge 0:30 e/s Lower Back/Hipflexor 0:30 e/s —————- Activation 10 frog […]

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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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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.