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

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1 round

15/10 cals

5 burpee box step overs

10 Alt Single arm Devils press

10 Alt DB-Goblet Reverse Lunges

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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