CrossFit Inventive – Pure Conditioning
Warm-up
Standing Quad 0:30 e/s
Leg Swings F/L e/s
Spiderman 0:30 e/s
Twisted Cross 0:30 e/s
Puppy Dog 0:30 e/s
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Movement Prep
1:00 Machine
20 Banded Good Mornings
10 Dumbbell Bench (Mod weight)
20m Farmers Carry (Mod weight)
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Metcon (8 Rounds for reps)
8 Rounds: (40 Minutes)
Minute 1-2: Bike Erg Calories
Minute 3-4: Dumbbell Bench Press 22.5/15kg’s
Minute 5: Rest
*Every Break On DB Bench Press: 20m Farmers Carry
*Score Total combined reps of Cals on Bike & Bench Press reps.
SUBS
– Cals on any other machine.
– Reduce Dumbbell weights as needed.
– Sub Kettlebells for carries if needed.
