CrossFit Inventive – Pure Conditioning
Warm-up
10 x 10m Shuttle Runs
5 Inchworm 1 Push-up
10 Active Supermans
10 Scorpions F/B
Active Spiderman + 5 Rotations
Lower Back/Hipflexor 30s e.s
Twisted Cross 30s e.s
—
ACTIVATION
20 Banded Good Mornings
10 Scap Push-ups
10 V-Sits
—
6 KBS
6 GHD Sit-ups/Weighted Abmats
6 HRPU’s
—
Metcon (Time)
For Time:
21 KBS @32/24kgs
21 GHD Sit-ups
21 Hand Release Push-ups
Rest 2 Minutes Into…
15 KBS @32/24kgs
15 GHD Sit-ups
15 Hand Release Push-ups
Rest 2 Minutes Into..
9 KBS @32/24kgs
9 GHD Sit-ups
9 Hand Release Push-ups
Rest 2 Minutes Into..
9 KBS @32/24kgs
9 GHD Sit-ups
9 Hand Release Push-ups
Rest 2 Minutes Into..
15 KBS @32/24kgs
15 GHD Sit-ups
15 Hand Release Push-ups
Rest 2 Minutes Into..
21 KBS @32/24kgs
21 GHD Sit-ups
21 Hand Release Push-ups
—
SUBS
KBS
– Reduce Load
– Russian KBS
GHD Sit-ups
– Weighted Abmat Sit-ups
– Abmat Sit-ups
– Overhead Plate Sit-ups
HRPU’S
– From Knees
– From Knees & Toes
– Dual DB Floor Press
– Ring Rows
