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
————–
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.
