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.