CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Minutes machine
Spiderman 0:30 e/s
Glute 0:30 e/s
3 way-Puppy Dog 0:30 each
20 Scorpions F/B
Lower Back/Hipflexor
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ACTIVATION
2 ROUNDS:
10 Banded Good Mornings
6 HRPU’S
6 SDB Hang Cleans
6 SDB Push Press e/s
(SDB = Single Dumbbell)
——
Warm-up to workout movements at workout weight.
—–
Metcon (3 Rounds for reps)
30 minute running clock.
AMRAP 12:
1-2-3-4-5-6…ETC Reps of:
Dual Dumbbell Deadlifts
Dual Dumbbell Hang Power Clean
Dual Dumbbell Shoulders To Overhead
Dumbbell RX=
2 x 15/10kgs
Rest 3 Minutes
AMRAP 8:
Max Calorie Bike erg
Rest 3 Minutes
AMRAP 4:
3 Dual Dumbbell Burpee Deadlifts
6 Push-ups (Hands on DB’s)
RX: 2 x 15/10kg’s
Scoreing each set for total reps.
SUB
Reduce Dumbbell Weight.
SUB single DB
Any machine for part 2.
