CrossFit Inventive – Pure Conditioning
Warm-up
Foam Roll 5 Minutes
2:00 MACHINE
Couch 1:00 e/s
Squat Hold 1:00 (Knees Out)
Twisted Cross 0:30 e/s
——-
ACTIVATION
2 Rounds:
10 Single Leg Glute Bridges E/S (Body weight)
10 Banded Press e/s
10 Push-ups
10 Strict Hanging Knee Raises
——
Metcon (AMRAP – Rounds and Reps)
“Uphill Battle”
AMARAP 25:
Buy-In:
7,000/6,000M Bike Erg
In Remaining Time:
2 Push-ups
2 Wallballs
4 Push-ups
4 Wallballs
6 Push-ups
6 Wallballs
—
Add 2 Reps Every Round
*Score Total Rounds + Reps of Push-ups & Wallballs.
* EG:
10 Push-ups
10 Wallballs
+ 5 Push-ups
= 5 Rounds + 5 Reps.
SUBS
6000/5000m BIKE ERG
– 3500/3000M Row
– 3000/2000m Ski
PUSH-UPS
– From Knees
– Dual DB Floor Press
– Ring Row’s
WALLBALLS
– Reduce Load
– Single DB-Thrusters
