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
