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
