CrossFit Inventive – Pure Conditioning
Warm-up
General Warm-up
3 Rounds:
12/8 Cal Row
Plank Hold 0:30
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20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
Elevated Puppy Dog on Box 1:00
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ACTIVATION
Moderate weight:
10 Alt Box Step-ups
10 Single Dumbbell Clean & Jerks
10 Single Dumbbell Box Step-ups
30 Sec Hanging Knee Raise
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Metcon (Time)
For Time:
100/80 Calorie Row
60 Single Dumbbell Box Step-ups
40 Single Dumbbell Clean & Jerks
200m Double Dumbbell Farmers Carry
40 Single Dumbbell Clean & Jerks
60 Single Dumbbell Box Step-ups
100/80 Calorie Row
Dumbbells 22.5/15kg
Box 24/20 inch