CrossFit Inventive – Pure Conditioning
Warm-up
Glute Stretch 1 minute each side
Spiderman Lunge Hold 30 sec each side
Twisted Cross 30 sec each side
Puppy Dog Pose 30 sec
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Activation
2 Rounds:
10/7 Cal Machine
15 Halo Glut Bridges
5 SA/DB Thrusters each side (light)
30 Sec Plank Hold
Metcon (Time)
5 Rounds For Time:
30/22 Cal Machine
14 S/A DB Thrusters @22.5/15
30/22 Cal Machine
Rest 1:00
Split Thrusters whatever way you please, as long as you do 7 on each arm. You DO NOT need to alternate each rep.
Work hard on your machines and hang on to your dumbbell. The rest is to allow you to push hard each interval.
