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
