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.