Announcements
Strict Pull Up workshop/extras kicks off next Monday 5th June 🙌🏼 lesss gooo
CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Bike
1:00 Ski
30 s Calf e.s
30 Calf Pumps
30s Spiderman Hold e.s
30s Lower Back/Hipflexor e.s
Twisted Cross 30s e.s
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ACTIVATION
2 ROUNDS:
10 Banded Good Mornings
10 Russian KBS
20 Double Unders/40 Singles
1:00 Plank Hold
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Metcon (No Measure)
0:00-5:00
20-15-10
Wallball 9/6kg
50-30-20
Double-unders (Double Singles)
5:00-10:00
40/35Cal Bike Erg
10:00-15:00
50 KBS @24/16kg
15:00-20:00
35/30 Cal Ski Erg
20:00-25:00
20-15-10
Air Squats
50-30-20
Double-unders (Double Singles)
25:00-30:00
Max Abmat Sit-ups
