CrossFit Inventive – Pure Conditioning
Warm-up
2:00 machine
10 leg Swing F/L
30 Sec calf stretch on Upright e/s
30 calf pumps
Spiderman 0:30 e/s
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
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ACTIVATION
20 HALO GLUTE BRIDGES
40 PLATE TWIST
20 BANDED GOOD MORNINGS
40 ABMAT SIT-UPS
20 BANDED PULL-APARTS
60 ELBOW KNEE CYCLES
Metcon (AMRAP – Reps)
6 Sets (30:00)
3:00 minutes On/2:00 minutes Off:
21/18 Cal Row
15 Kettlebell Swings 24/16kg
*Max 10m Shuttle Runs in remaining time.
*Each shuttle run = 1 Rep
* Record total Reps over the 6 Sets
