CrossFit Inventive – Pure Conditioning
Warm-up
Carpark Run
1:00 Machine
5 Inchworm 1 Push-up
30s Squat Hold
20 Scorpions F/B
30s Lower Back Stretch e/s
30 Slow Calf Pumps
—
Metcon (No Measure)
Specific Warm-up:
2 Sets:
10 Leg Lifts Over a Kettlebell
10 Box Step-ups
10 Banded Good Mornings
Metcon (AMRAP – Reps)
4 Rounds(32 Min Total)
:1:30 On/0:30 Off:
Station 1:
20/15 Cal Row + Max Box Step-ups 24/20inch
Station 2:
200m Run + Max AKBS 24/16kg
Station 3:
20/15 Cal Bike Erg + Max V-Sits
Station 4:
15 Burpees + Max KB-SDHP @24/16kg’s
*Score Total of all Max Reps.
* AKBS= American KBS
* Move from one station to the next after each rest.
