CrossFit Inventive – Pure Conditioning
Warm-up
20 Scorpions Front/Back
30 Sec lower Back Hipflexoe e/s
30 Sec Spiderman Lunge e/s
30 Sec Twisted Cross e/s
30 Sec Puppy Dog pose
—————
Activation
20 Banded SLDL
10 Frog Hops
10/7 Cal Machine
—
Warm-up with Working KB weight
Metcon (Time)
For Time:
Russian KB Swings 32/24kg
20-19-18-17….etc
Burpee
1-2-3-4-5….etc
10/7 cal machine between each set.
* EG,
20 KBS
1 Burpee
10/7 Cals
19 KBS
2 Burpee
10/7 Cals
SUBS
– Lighter KBS
– Step Back Burpee
– Frog Hop
– All Machines are the same Calories
