CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
20 scorpions /B
Lower Back/Hipflexor 0:30
Glute 0:30
Twisted Cross 0:30
Puppy Dog 0:30
————-
20 Banded Pullaparts
20 banded good mornings
20 Alt Shoulder taps
20 sec plank hold
20 sec hollow hold
20 sec superman hold
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Warm-up to kettlebell & Dumbbell movements
Metcon (Time)
For Time:
1000/850m Row
50 Kettlebell Swings 24/16 kg
800/650m Row
50 Abmat Sit-ups
500m Row
50 Alt DB Hang Clean & Jerk 22.5/15
800/650m Row
50 Abmat Sit-ups
1000/850m Row
50 Kettlebell Swings 24/16 kg
SUBS
ROW DISTANCE
– Double Distance on Bikes
KETLEBELL SWINGS
– Reduce weight as needed
– Russian instead of full range
DUMBBELL HANG CLEAN & JERK
– Reduce weight as needed
– Alt hang Cleans if you can’t go over head
ABMAT SIT-UPS
– Reduce reps if needed.
