CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Min Machines
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Twisted Cross 0:30 e/s
3-Way Puppy Dog 0:30
—
10 Single LEG RDL’S E/S
PLANK 0:30
CALF PUMPS X 30
40 DOUBLE-UNDERS/60 SINGLES
5 RING ROWS
10 ALT LUNGES
—
WARM-UP TO MOVEMENTS
Metcon (AMRAP – Rounds and Reps)
AMRAP 30:
100 Kettlebell Swings 24/16kg
90 Alt Box Step-ups 20 inch
80 Double-unders
70 Alt Plank Shoulder Taps
60 Abmat Sit-ups
50 Cal Bike
40 Kettlebell SDHP 24/16kg
30 Ring Rows
20 Burpees
10 Chin-ups
