CrossFit Inventive – Pure Conditioning

Warm-up

Banded Shoulder Mobility

20 Scorpions F/B

Lower back/Hipflexor 0:30 e/s

Glute 0:30 e/s

———-

Activation

2 Rounds:

20 Banded SLDL

8 Ring Rows

8 cal Row

30 Sec Plank Hold

Metcon (Time)

“Happy 60Th Jo”

30 Min AMRAP:

60 Cal Row

60 Dual KB Deadlift 2 x 24/16

60 Ring Rows

60 Cal Row

60 Abmat Sit-ups

60 KBS 1 x 24/16
– All machines are 60 cals male & female

– Scale KB weights as needed

– Straight Legs on the ring rows, share rings if need be in small reps ranges.

– If you are doing the Crossfit WOD, you can do plate twists in place of Abmat sit ups