CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Machine
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Twisted Cross 0:30 e/s
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ACTIVATION
20M FARMERS CARRY (MOD WEIGHT)
30 SEC PLANK HOLD
20M FARMERS CARRY
30 SEC WALL SQUAT HOLD
20M FARMERS CARRY
30 SEC HOLLOW HOLD
20M FARMERS CARRY
30 SEC SUPERMAN HOLD
Metcon (Distance)
On The 3:00 x 5 Sets:
450/400m Ski Erg
Max Distance Dual Dumbbell Kettlebell Carry.
Rest 1:00 Minute Between Sets.
RX= 2 x 32/24kg Kettlebells
*Working on Grip Strength.
* 1m = 1 Rep.
* Working Over 10m Incroments.
*Score Total Farmers Carry Distance,
SUBS
450/400m SKI ERG
– 550/450m Row
– 1100/1000m Bike erg
FARMERS CARRY
– Reduce Load
– Sub Dumbbells
