CrossFit Inventive – Pure Conditioning
Warm-up
MOBILITY
Banded Lower
Puppy Dog 0:30
Twisted Cross 0:30 e/s
—-
ACTIVATION
1:00 MACHINE OF YOUR CHOICE
20 BANDED GLUTE BRIDGES
20 BANDED GOOD MORNINGS
20 BANDED PULL-APARTS
10 BANDED PRESS E/S
—
Metcon (Time)
4 Rounds For Time:
15/12 Cal Bike Erg
12 DB Burpee Deadlifts
@2 x 22.5/15kg’s
Rest 3 Minutes
4 Rounds For Time:
15/12 Cal Row
9 DB Hang Cleans
@2 x 22.5/15kg’s
Rest 3 Minutes
4 Rounds For Time
15/12 Cal Ski
6 Lateral Burpee “Over Dumbbell”
* Score Total Time.
Reduce Load as needed.
