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