CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Row
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
———-
3 sets:
30 Sec Plank Hold
30 Sec Superman Hold
(No Rest)
———
10 Barbell Good Mornings
10 Barbell Bent Over Rows
5 Barbell Deadlifts
–
Build to Deadlift Weight
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
8 Deadlifts 80/50kg
30/25 Calorie Row
SUBS
DEADLIFT
– Reduce weight as needed
– Dual Dumbbell/Kettlebell
– Odd Object Deadlift
30/25 CALORIE ROW
– 30/25 Cal Bike Erg
– 25/20 Cal Ski/Assault Bike
– 300m Run
