CrossFit Inventive – Pure Conditioning
Warm-up
2 minute machine
30 sec Glute Stretch e/s
30 sec spiderman lunge e/s
30 sec Puppy Dog pose front/side/side
20 sec Calf stretch
———–
Activation
20 Halo Glute Bridges
100m farmers DB farmers carry (Mod weight)
6 Box step overs (no weight)
60 sec machine
6 Box step overs (Mod weight)
100m Farmers carry
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Warm-up with WOD Dumbbells
Metcon (Time)
Endurance
For Time:
4000/3500m Row
On E 90 sec until Complete:
6 Double DB Box Step Overs
*Start 0:00 with 6 DB- box overs
RX Dumbbell: 2×22.5/15kg
RX Box: 24/20 Inch
SUBS
ROW
-Bike erg 8000/700m
-Assault Bike 8000/7000m
-Ski Erg 4000/3500m
Box Step Overs:
-Reduce Box Height
– Reduce DB weight
– Use one DB
– 10 Box jump/step overs
