CrossFit Inventive – Pure Conditioning

Warm-up

30 sec glute stretch E/S

30 Sec Lower Back/Hipflexor E/S

20 scorpions F/B

30 Sec Puppy Dog pose

30 Sec Calf stretch E/S

20 Calf pumps

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Activation

20 red banded pull aparts

20 Banded SLDL

5 inchworm 1 push up

20 Alt Shoulder taps

300/200m Machine

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Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP:

100m Farmers Carry

500/400m Row/Ski

100m Front Rack Carry

1000/800m Row/Ski
Framers Carry/Front Rack Carry = 2×24/16kg Kettlebells

SUBS

Double metres on Bike erg/Assault bike

Score= total completed rounds + each 100m completed in extra round = 1 rep