CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Bike Erg
Fog + Front Rack 1:00
Spiderman 0:30 e/s
Lower Back/Hipflexor 0:30 e/s
Wrist 0:30
Calf 0:20 e/s
30 Calf Pumps
————
20 Halo Banded Glute Bridges
10 Barbell Good Mornings
10 Barbell Wrist Rotations
5 Front Squats
Metcon (Time)
For Time
5 Rounds:
30 Double-unders
10 Front Squats 50/35kg
Directly Into…..
1 Round:
30 Front Squats 50/35kg
100 Double-unders
(Cap 20)
Metcon (No Measure)
EXTRA’s (Home/Gym)
3 Sets For Quality
10 Tempo Push-ups (3 sec down/fast up)
20 Banded Tricep Extensions
20 Banded Pull Aparts
If you do not have a band:
Tricep Ext: 20 Bench dips
Pull Aparts: 20 Shoulder Taps
