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