CrossFit Inventive – Pure Conditioning

Warm-up

1 Minute Couch stretch

30 second Lower back stretch

30 sec Glute stretch

30 second Puppy Dog Pose

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Activation

1 minute machine

30 second static squat hold

10 air squats

3 Inchworm + 3 Push-ups

30 sec machine

10 Frog Hops

10 Hollow Rocks

30 Sec Plank Hold

Metcon (Time)

FOR TIME:

30/25 CAL Machine

30 KBS 24/16

30 Burpees

3 Mins Rest

4 Rounds:

15 Burpees

15 KBS

15/10 Cal Machine