CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
20 Scorpions
Lower Back/Hipflecor 0:30 e/s
Glute 0:30 e/s
Twisted Cross 0:30 e/s
Puppy Dog 0:30
——
ACTIVATION
Plank 0:30
6 Alt Devils press (light DB)
Plank 0:30
6 Alt DB Power Snatch
Plank 0:30
6 Lateral Burpee Over DB
Metcon (3 Rounds for time)
Go Every 10 Minutes x 3 Sets:
25/20 Cal Row
10 Alt Single DB-Devils Press 22.5/15
20/15 Cal Row
20 Alt DB-Power Snatch
15/10 Cal Row
10 Lateral Burpee Over Dumbbell.
SUBS
– Calories are the same on all machines.
– Reduce Dumbbell weight as needed.
– Burpee step over dumbbell.
