CrossFit Inventive – Pure Conditioning
Warm-up
Foam Roll:
Lower Back 1:00
Quads 1:00 e/s
Lats 1:00 e/s
——
Stretch:
Lower Back/Hipflexor 1:00 e/s
Glute 0:30 e/s
Puppy Dog On Roller 1:00
——–
Activation:
10/7 Cal Machine
10 Box Step Overs 24/20
10/7 Cal machine
20 Banded Good Mornings
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Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
25m Deadball Carry @Stomach
20/15 Calorie Row
REST 5 MINS……..
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
20/15 Calorie Bike Erg
10 Single DB- Box Step-Overs @22.5/15kg
SUBS
DEADBALL CARRY
– Chose own weight.
– Dual Kettlebell or Dumbbell Carry.
SINGLE DUMBBELL BOX STEP OVERS
– Reduce Load.
– Box Step Over
– Weighted Lunges
– Lunges
