CrossFit Inventive – Pure Conditioning
Warm-up
20 Scorpions F/B
Lower Back/Hipflexor 0:30
Twisted Cross 0:30
Calf 0:30
30 Calf Pumps
Standing Quad 0:30
——–
3 Rounds
6 Russian KBS
20 Dubz/30 Singles
10 Alt Shoulder Taps
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L-Ring Hold Practice.
Metcon (No Measure)
EMOM 28: (7 Sets)
Min 1 – 15 Russian Kettlebell Swing 24/16 kg
Min 3 – 30 Double-unders
Min 3- 15 /10 Cal Any Machine
Min 4 – 20 Second L-Ring Hold
SUBS
RUSSIAN KBS
– Reduce weight
DOUBLE-UNDERS
– 50 Singles
MACHINE CALS
– All Machines are the same today as its a small amount of Cals.
L-RING HOLD
– Knee High Ring Hold
– Dip Bar L-Hold/Knee Raise Hold
– Use 2 Boxes
– Push-up Plank Hold
