CrossFit Inventive – Pure Conditioning

Warm-up

2:00 Machine

10 Leg Swings F/L

10 Alt Stiff Legged Deadlifts

Standing Quad 0:30 e/s

Standing Hamstring 0:30

30 calf Pumps

20 ALT Shoulder Taps

10 Scap Push Ups

10 Strict Push Ups

——–

10 Reps DB-Floor Press with todays weight

Metcon (Time)

8 ROUNDS FOR TIME:

25/20 CAL ROW

10 DOUBLE DUMBBELL FLOOR PRESS

CAP 20 MINS

FLOOR PRESS: 2 X 22.5/15KG
* Reset cals each round.

* Keep hips high throughout the floor press movement.

SUBS

ROW

– Bike erg 25/20 cals

– Ski & AD 20/15 cals

FLOOR PRESS

– REDUCE WEIGHT AS NEEDED.

Metcon (No Measure)

“FINISHER”

100 SINGLE DUMBBELL BICEP CURLS

100 ABMAT SIT-UPS

(12 MIN CAP)

* CAN PARTITION THIS HOW EVER YOU LIKE.