CrossFit Inventive – Pure Conditioning
Warm-up
Banded Hamstring 1:00 e/s
Lower Back/Hipflexor 0:30 e/s
Twisted Cross 0:30 e/s
Wrist 0:30
Activation
30 Calf Pumps
10 Leg Swing F/L
20 Banded SLDL
30 Banded Pull aparts
30 Sec Active Hollow Hang
Metcon (AMRAP – Reps)
Interval Work
1:00 ON/1:00 Off x 40 mins
10 x 10m DB-Farmers Carry 2 x 22.5/15kg
20 x Inchworm 1 Push up
30 x 10m Shuttle runs
*If you get through all this work by following 1:00/1:00 off, Re-load back to the top and work back down.
* 1 Shuttle run + 1 reps
* your min rest should help you to work hard on your minute ON!
Good Luck
