CrossFit Inventive – Pure Conditioning
Warm-up
Lower Back/Hipflexor 30 sec each side
Glute stretch 1 minute each side
Twisted Cross 30 sec each side
Calf stretch 30 sec each side
30 calf pumps
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Activation
40 single skips
5 HRPU
10 Red Banded Press each side
40 Double unders
5 HRPU
10 Red Banded Press each side
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Midline:
3 Rounds:
30 Light Plate twist
15 Hollow Rocks
30 Second Plank
5 Side Plank Reach Throughs each side
30 rest
Metcon (5 Rounds for reps)
5 x 3 minute amraps:
10 DB Alt Hang Snatch
10 HRPU
20 Double-unders
2 mins rest between each
RX=1×22.5/15kg
Scale:
weight as needed.
HRPU from knees if needed. KEEP HIPS UP/ACTIVE DURING THE ENTIRE PUSH-UP NO ROLLING THROUGH LEGS.
40 Singles for doubles.
