CrossFit Inventive – Pure Conditioning

Warm-up

1:00 Machine

20 Scorpions F/B

Lower Back/Hipflexor 0:30 e/s

Twisted Cross 0:30 e/s

Spiderman 0:30 e/s

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Activation

Plank 1:00

20 Banded Pull aparts

10 Press e/s

15 Banded Good Mornings

Superman Hold 1:00

Metcon (3 Rounds for reps)

AMRAP 8: (Rest 8:00-11:00)

15 Abmat Sit-ups

15/10 Cal Machine

15 Burpees

Rest 3:00

AMRAP 7 : (11:00-18:00)

12 Dumbbell Hang Power Snatch 22.5/15

12/8 Cal Machine

12 Lateral Burpees Over Dumbbell

Rest 3:00

AMRAP 6: (21:00-27:00)

9 KBS 24/16kg

9 Cal Machine (M&F)

9 Dumbbell Facing Burpees

*Record Total Reps for each set.
All Machines are the same Cals as above.

Reduce weight on KBS & Dumbbell Movements as needed.