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.