CrossFit Inventive – Pure Conditioning
Warm-up
20 scoprions F/B
30 sec Lower back/hipflexor each side
30 sec Forward Fold
30 sec Spiderman Lunge Hold e/s
30 sec Puppy Dog Pose
30 sec Twisted Cross e/s
—————-
1 round
15/10 cals
5 burpee box step overs
10 Alt Single arm Devils press
10 Alt DB-Goblet Reverse Lunges
——-
4 reps of each movement with todays double DB weight.
Metcon (3 Rounds for time)
On Every 10 minutes x 3 Rounds:
12 Double Dumbbell Burpee Box Step Overs (24/20 inch)
15/8 Cal Machine
12 Double Dumbbell Front Rack Reverse Lunges
15/8 Cal Machine
12 Double Dumbbell Devils Press
15/8 Cal Machine
RX Dumbbells = 2 x 10/15 Kgs
Scale DB weights as needed.
Scale box step up height if need be.
Same Cals on all ergs.
Assault bike 11/9 cals
