CrossFit Inventive – Pure Conditioning

Warm-up

2 minute machine

20 scorpions F/B

Lower back 30 e/s

Glute 30 e/s

Twisted Cross 30 e/s

Wrist 30 front only

———

15 Banded SLDL

15 Halo Glute Bridges

5 HRPU

30 Sec Plank

30 sec Hollow Hold

Metcon (Time)

For Time:

1500/1200m Row

100 KBS @24/16kg

80 Alt DB Push Press (5’s) 22.5/15

60 HRPU’s

700/500m Row
SUBS

1500/1200m Row:

– 3000/2400m Bike erg

– 1200/900m Ski erg

Kettlebell Swings:

– Lighte KBS

– Russian KBS

DB Push Press

– Lighter Dumbbell

– DB Power Clean

HRPU’s:

– HRPU from knees

– Ring Rows

700m Row:

1400/1000m Bike erg