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