CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
Standing Quad 0:30 e/s
Pec 0:30 e/s on upright
30 Sec Static Squat (Knees out)
20 Scorpions F/B
Lower Back/Hip Flexor 0:30 e/s
———-
3 ROUNDS:
6 Air Squats
10 Banded Press e/s
5 Single DB RDL’s e/s
Metcon (Time)
3 Rounds For Time:
30 Wallball
30 Kettlebell SDHP 24/16
30 Alt Box Step-ups 24/20
30 Single DB Push Press 1 x 22.5/15kg (5’s)
30 Calorie Row
30 Push-ups
30 Single DB Alt DB Snatch 1 x 22.5/15kg
SUBS
Reduce Looding throughout.
Push-ups from knees.
Reduce Box step up height if possible.
