CrossFit Inventive – Pure Conditioning

Warm-up

30 sec Lower Back/Hipflexor e/s

30 sec Samson Stretch with Tricep Stretch e/s

30 sec Twisted Cross e/s

30 Sec Puppy Dog Pose

—–

1 minute Machine

20 scorpions F/B

5 Inchworm 1 push ups

45 sec Machine

20 Alt shoulder Taps

10 Air Squats

30 Sec Machine

20 Halo Glute Bridges

Metcon (3 Rounds for time)

On Every 10 Minutes x 3 Sets:

35 Abmat Sit-ups

35/25 Cal machine

35 Wallball 9/6kg

35/25 Cal machine

35 Kettlebell Swings 32/24

* Working hard for as much rest as possible.

* Time cap yourself at the 9 min mark each set.
SUBS

– Scale Wallball & Kettlebell weight as needed.

– All machines are same cals