CrossFit Inventive – Pure Conditioning
Warm-up
Foam Rollor:
Lower Back
Hamstrings
Quads
Lats
—–
Couch 1:00 E/s
Frog 1:00
Lower Back/hip Flexor 0:30 e/s
Banded Hamstring/Adductor 1:00 of each
Squat Hold 0:30
——
2 Rounds:
200m Row
5 Wallball
: Metcon (AMRAP – Reps)
AMRAP 25:
Buy In: 5,000/4,400m Row
Directly Into…
AMRAP With Time Remaining:
Wallball: 9/6kg
SORE: Total Wallball Reps.
SUBS
500/4400m ROW
– 4300/3,400m Ski
10,000/9,000m Bike erg
WALLBALL
– reduce weight
– reduce target height
– Weight squat
– air squats