CrossFit Inventive – Pure Conditioning

Warm-up (No Measure)

60 Sec Couch stretch E/S

20 Scorpions F/B

30 Sec Lower Back/Hipflexor

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Activation

20 Green Banded SLDL

20 Halo Glute Bridges

30 Sec Static Squat (Push Knees out)

10 Wall Squats

10 Russian KBS @24/16kg

Metcon (3 Rounds for time)

3 rounds:

3 Rounds:

50 Wallball @9/6kg

50 KBS @24/16kg

*Start a New round every 10 Minutes.
Idead is to finish each round under 10 minutes. Rest and start a new round at the 10:00 & 20:00 minute marks.