CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Minute Machine
20 Scorpions
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Twisted Cross 0:30 e/s
——
20 Banded Good Mornings
10 Strict Push-ups
10 Dual Chin Height Kettlebell (light)
20m Dual Front Rack Walk (light)
Then 10 Reps at Workout weight KBS
Metcon (Time)
8 Rounds For Time:
400m Row
20 Double Kettebell Russian Swings
100m Double Kettlebell Front Rack Carry
Ketlebell RX: 16/12kg’s
Cap 40 Minutes
SUBS
400m ROW
– 1000/800m Bike erg
– 400/300m Ski
KETTLEBELL
– Reduce load