CrossFit Inventive – Pure Conditioning
Warm-up
20 Scorpions F/B
Lower back/Hipflexor 0:30
Glute 0:30 e/s
Twisted Cross 0:30 e/s
Wrist 0:30
———
ACTIVATION
15/12 Cal Machine
20 Banded Good Mornings
20 Banded Pull-aparts
10 Banded Press e/s
20 Halo banded Glute Bridges
Metcon (5 Rounds for reps)
AMRAP 7:
27-21-15
Cal Row
Alt Dumbbell Power Snatch 22.5/15kg’s
Rest 3 Minutes
AMRAP 7:
21-15-9
Cal Row
Alt Dumbbell Hang Clean & Jerk 22.5/15kg’s
Rest 3 Minutes
AMRAP 7:
15-12-9
Cal Row
Alt Dumbbell Power Clean 22.5/15kg
Rest 3 Minutes
AMRAP 7:
Mac Cal Row
EMOM: 5 Single DB Goblet Squats
SUBS
– All Machines are the same Cals M&F.
– Scale Dumbbell Weight as needed. – If you can’t go over head, Dumbbell Hang Clean For Power Snatch & Dumbbell Deadlift for HC& J
