CrossFit Inventive – Pure Conditioning
Warm-up
Banded Shoulder Mobility
Spiderman 0:30 e/s
Glute 0:30 e/s
——-
Activation
20 Banded Pull-aparts
1 Lap Bear Crwal
5 Overhead Plate Sit-ups
10 Scap Pulls
Metcon (AMRAP – Reps)
EMOM 32:
Min 1 – 12/8 Cal Ski Erg
Min 2 – 20m Bear Crawl
Min 3 – 15 Overhead Plate Sit-ups
Min 4 – 30 Sec Max Chin-ups (Underhand Grip)
*Score is Max Chin-ups over the 8 Sets.
If you can’t get a ski erg, scatter your start or aim to use a rower. Bike is last resort today.
Coach explain SUBS for remainder.
