CrossFit Inventive – Pure Conditioning

Warm-up

Glute stretch 1:00 E/S

Spider-Man Lunge Hold 0:30 e/s

Banded Shoulder mobility

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Activation

3 rounds:

20m Overhead KB-Carry (10 e/s)

20m Alt walking lunges

5 HRPU

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Warm up to Kettlebell weight

Metcon (AMRAP – Rounds and Reps)

5 x 3 minute Amrap:

(Using 2 Kettlebells)

3 KB-Push Press

6 KB Front Rack Lunges

9 Hand Release Push-Ups

Rest 1 minute between sets
• Take off where you left last round

• Score is total rounds & reps completed over the 5 sets.