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

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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