CrossFit Inventive – Pure Conditioning
Warm-up
100m Run
10 Leg Swings F/L
30s Standing Quad e.s
30s Calf e.s
30s Spiderman e.s
30s Scorpions Front Only
30s Calf Pumps
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ACTIVATION
10 KB single leg RDLs e.s
10 Russian KBS
10 Ring Scap Pulls/Bar
5 Ring Kipping Swings/Bar
Ring T2B Practice
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Metcon (Time)
Buy In: 1000/800m Ski Erg
Straight Into:
10 Rounds For Time:
200m Run
10 Toes To Rings
10 Russian KBS @24/16kgs
SUBS
1000/800m Ski Erg
– 1000/850m Row
– 2000/900m Bike erg
Toes To Rings
– Ring Knee Raises
– Toes To Bar
– Knee Raises
– 10 GHD Sit-ups
– 15 Abmat Sit-ups
KBS
– Reduce Load
– KB-SDHP
