CrossFit Inventive – Pure Conditioning
Warm-up
20/15 Calories on Machine
Lower back/Hipflexo 0:30 e/s
Glute 0:30 e/s
Spiderman 0:30 e/s
Puppy Dog 0:30
Twisted Cross 0:30 e/s
———–
10 Frog Hops
10 V-Sits
10 Alt Shoulder Taps
10 None weighted OH-Plate sit-ups
10 Box step overs 24/10 inch
10 Side Plank Reach Throughs e/s
———–
warm-up to dumbbell 7 OH-plate sit-up movements
Metcon (AMRAP – Reps)
(25:00 Running Clock)
5 Minute max Cal machine
Straight Into:
AMRAP 15 of:
6 Single Dumbbell Alt Devils Press 22.5/15kg
9 Single Dumbbell Box Step Overs 22.5/15kg
12 Overhead Plate Sit-ups 10/5kg
Box: 24/20 inch
Straight Into:
5 Minutes Max Cal Machine
Score is total Reps. Cals for both rounds + reps of the 15 minute AMRAP
SUBS
– Reduce dumbbell weight aas needed for both exercises
– Reduce plate weight for OH-Plate sit-up
– Use no plate for overhead plate sit-up
* Do NOT place Dumbbells on boxes at any stage.
