CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Machine
Couch 1:00 e/s
20 scorpions F/B
Lower Back/Hipflexor 0:30
Glute 0:30
Twisted Cross 0:30
3 Way Puppy Dog 0:30
Wrist 0:30 F/B
———-
2 Rounds
15 Overhead Plate Sit-ups
10 Banded Press e/s
5 Push ups
5 Frog Hops
———-
Metcon (Time)
8 Rounds of:
12 Single DB-Alternating Devils Press 22.5/15
25/20 Cal Bike Erg
SUBS
DEVILS PRESS
– Reduce Dumbbell weight as needed.
20 cal BIKE ERG
– 25/20 Cal Row
– 20/15 Cal Ski
– 20/15 cal Assault Bike
