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.