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