CrossFit Inventive – Pure Conditioning

Warm-up

20 scorpions

30 sec lower back hipflexor E/S

30 sec glute E/S

30 sec spiderman lunge hold E/S

30 green banded SLDL

Then 3 rounds of each:

P1: 100m run while P2 Holds a Plank

Swap.

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WOD SET-UP

Metcon (Time)

Partner WOD

Buy in:

100 Deadball to shoulder @AHAP

Into:

300 Cal Row

Share workload evenly throughout

Deadball doest go over shoulder, just on top.

Time cap depends on time left in session. Coaches call.