CrossFit Inventive – Pure Conditioning

Warm-up

Lower back/Hipflxor 0:30 e/s

Glute 0:30 e/s

Spiderman 0:30 e/s

Twisted Crosss 0:30 e/s

Wrist 0:30 F/B

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Activation

20/15 Cal Machine

20 Banded Pull aparts

10 Banded Press e/s

20 Body Weight Glute Bridges

10m Bear Crawl

Metcon (No Measure)

GO Every 10 Minutes x 3:

60/55 Cal Row

45 Alternating Single Dumbbell Hang Power Snatch 22.5/15

30 Wallball Shots 9/6kg

20m Bear Crawls (2x10m)

Aim for consistent times each set.