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