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.
