CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Ski
10 x 10m Shuttle Runs (slow)
Calf on Upright 30s e.s
Standing Quad 30s e.s
Lat On Upright 30s e.s
Hamstring On Upright 1:00 e.s
—-
ACTIVATION
20 Banded Good Mornings
30 Calf Pumps
20 Alt Shoulder Taps
—-
“Midline”
60 Hollow Rocks
*Every Break Perform 10 Push-ups.
– Bend Knees if need be.
– Sub V-sits
—
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Ring Rows
Ski Erg Calor
10m Shuttle Runs
Work back up 1-10
Aim to make the ring rows hard. Get your body under the ring as far as you can. Your thumbs should touch your body every rep.
– Other machines are last resort.