CrossFit Inventive – Pure Conditioning
Warm-up
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Twisted Crosss 0:30 e/s
Puppy Dog 0:30
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ACTIVATION
20 Banded Good Mornings
20 Banded Halo Glute Bridges
10 Banded Pass Throughs
10 Banded Press e/s
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Warm-up to weighted movements
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Metcon (5 Rounds for reps)
0:00-5:00
21-15-9:
Kettlebell Swings @24/16KG
Hand Release Push-ups
5:00-10:00
9-15-21:
Kettlebell SDHP @24/16kg
Overhead Plate Sit-ups @10/5kg
10:00-15:00
21-15-9:
Kettlebell Goblet Squats @24/16kg
Body Weight Reverse Lunges
15:00-20:00
9-15-21:
Russian Kettlebell Swings @24/16kg
Frog Hops
20:00-25:00
21-15-9:
Kettlebell SDHP @24/16kg
Dumbbell Hang Clean & Jerk 22.5/15kg
*Score Time Each Set.
– Scale all weighted movements as needed.
– Go heavier or lighter on the Overhead plate sit-ups if need be.
