CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Row
20 Scorpions F/B
Lower back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Twisted Cross 0:30 e/s
———-
ACTIVATION
10 SINGLE KG RDLS E/S
PLANK HOLD 0:30
WALL SQUAT HOLD 0:30
30 SEC SIDE PLANK HOLD E/S
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WARM-UP TO KBS WEIGHT
Metcon (Time)
Go Every 10:00 x 4 Sets:
1,000/850m Row
30 Russian Kettlebell Swings 32/24kg
30 Abmat Sit-ups
Record Your slowest round of the 4.
SUBS
1,000M ROW
– 2,000m Bike erg
– 900/800m Ski Erg
– 1,000M Run
30 R- KETTLEBELL SWINGS
– Reduce Load