CrossFit Inventive – Pure Conditioning
Warm-up
Glute Stretch 60 e/s
Puppy Dog Pose 30 sec
Lower Back Hip Flexor 60 e/s
20 Scorpions front/back
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2:00 Machine (Steady Pace)
20 Alternating Shoulder Taps
5 Frog Hops
1:00 Machine (Increased Pace)
5 Inchworms No Push Up
5 HRPU
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Find Weight for Russian KB Swing
Metcon (AMRAP – Rounds)
AMRAP 30
500/400M Row/Ski (Double on bikeerg)
15 HRPU
15 KB-SDHP @24/16
15 Frog Hops
500/400M Row/Ski
Rest 2:00 Between rounds
The aim today is to keep moving throughout all your movements. Transition to each movement quickly and get to work.