CrossFit Inventive – Pure Conditioning

Warm-up

2 min Machine

20 scorpions F/F

30 Sec Lower back/Hipflexor e/s

20 sec Calf stretch e/s

30 calf Pumps

1 Min Machine

10 Leg Swings F/L

20 Banded SLDL

1:00 Plank Hold

200m Run (Carpark & Half)

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP:

15/12 Cal Bike/Row

3-6-9-12-15………

Deadball To Shoulder @AHAP

200m Run after Each set of Deadball
SUBS

– Row Bike, same Cals

– Ski & AD 12/8

– Deadball is as heavy as you can handle.

– Heavy ALt Dumbbell Power Clean