CrossFit Inventive – Pure Conditioning

Warm-up

Twisted Cross 0:30

3 Way Puppy Dog Pose 0:30

Lower Back/Hipflexor 0:30

Glute 0:30

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2 Rounds:

200m Row

10 Scap Pulls

20 V-Sits

5 Strict Push-ups

40 Elbow knee cycles

20 Banded Pull-aparts

60 Ankle Taps

Metcon (Time)

For Time:

1-2-3-4-5-6-7-8-9-10

Strict Push-up

Strict Pull-up

300/250m Row Between each set.
SUBS

PUSH_UPS

– from knees

– Hand-release

STRICT PULL-UPS

– Use Bands

– Hard Ring Rows

300/250m ROW

– 600/5000m Bikes

– 300/250m Ski