CrossFit Inventive – Pure Conditioning
Warm-up
Hamstring (on upright) 0:30 e/s
Lower back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Pec 0:30 e/s (on upright)
3 – Way Puppy Dog 0:30 of each
——–
ACTIVATION
3 ROUNDS:
20 ABMAT SIT-UPS
5 SCAP PULLS
10 ALT SHOULDER TAPS
2 LAYING TO STANDING ROPE CLIMBS
Metcon (AMRAP – Rounds and Reps)
Partner WOD
You Go, I Go!
AMRAP 20:
200m Row
1 Rope Climb
Partner 1 Completes:
200m Row + 1 Rope Climb
Partner 2 Rest.
SUBS
200m ROW
– 500m Bike Erg
– 200/150m Ski Erg
1 ROPE CLIMB
– 3 Laying to standing.
– 5 Ring Rows
-5 Strict Pull-ups
