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.
