CrossFit Inventive – Pure Conditioning

Warm-up

2:00 Machine

Spiderman 0:30 e/s

Glute 0:30 e/s

Lower Back/Hipflexor 0:30 e/s

Twisted Cross 0:30 e/s

Calf 0:30 e/s

30 Calf Pumps

———–

Activation

Plank 1:00

5 Inchworm 1 Push-up

30 Double-unders/50 Singles

10 Ring Rows

Metcon (Time)

2 Rounds For Time:

200m Dual Kettlebell Farmers Carry 2×24/16kg

100 Double-unders

50 Abmat Sit-ups

25 Burpees

1600/1400m Row
FARMERS CARRY

– Reduce weight

– Odd Object Carry

100 DOUBLE-UNDERS

– 150 Single Skips

25 BURPEES

– 25 Frog Hops

– 25 Push-ups

1600/1400m ROW

– 3200/2800m Bikes

– 1400/1000m Ski erg