CrossFit Inventive – Pure Conditioning
Warm-up
2 MINUTE MACHINE
20 SCORPIONS F/B
10 LEG SWINGS F/L
5 INCHWORM 1 PUSH UP
30 SEC CALF STRETCH E/S
30 CALF PUMPS
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ACTIVATION
100M RUN
30 RED BANDED PULL APARTS
10 SCAP PULLS
3 BURPEE PULL-UPS
5 KB-SDHP
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Metcon (No Measure)
EMOM 28 – (7 SETS)
MINUTES:
1 – 250/200M ROW
2 – 12 KB-SDHP @24/16KG
3 – 100M SPRINT
4 – 6 BURPEE PULL-UPS
MACHINE SUBS:
500/400M BIKE ERG/ASSAULT BIKE
KB-SDHP SUBS:
LIGHTER KETTLEBELL
100M SPRINT:
YOU HAVE LEGS, USE THEM
BURPEE PULL-UPS:
BURPEE TO TARGET
