CrossFit Inventive – Pure Conditioning
Warm-up
Machine 2:00
Lower Back/Hipflexor 0:30
Glute 0:30
Spiderman 0:30
Twisted Cross 0:30
Puppy Dog Pose 0:30
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3 ROUNDS
20 SEC SIDE PLANK E/S
20 SEC FRONT PLANK
20 SEC SUPERMAN HOLD
20 SEC REST
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Practice Rope Climbs
Metcon (AMRAP – Rounds and Reps)
AMRAP 30:
1000/800m Row
1 Rope Climb
50 KBS 24/16kg
1 Rope Climb
50 Walking Lunges
1 Rope Climb
SUBS
100/800m ROW
– 2000m Bikes
– 800/650m Ski ers
KBS
– Reduce weight
– Russian KBS
WALKING LUNGES
– Reverse Stationary Lunges
– Air Squats
ROPE CLIMB
– Go as high as ability allows.
– 3 Attempts at Wrapping & climbing
– 3 Laying To Standing