CrossFit Inventive – Pure Conditioning
Warm-up
100m Run
10 Leg Swings FL
30s Calf e.s
30s Spiderman Lunge Hold e.s
20 Scorpions F/B
30s Lower Back/Hipflexor e.s
30s Puppy Dog Pose
——
ACTIVATION
10m Walking Lunges
5 Dual DB HPS
10 Bear Crawl
5 Dual DD HPS
10m Dusl DB Overhead Carry
10m Dual DD Walking Lunges
—-
Metcon (Time)
Running Clock
10 Rounds For Time:
100m Run
10 Dual DB Hang Power Snatch
100m Run
10 Push-ups
* Rest 1:00 Minute Between Sets.
RX DUMBBELLS: 2 x 15/10kgs
SUBS
100M RUN
120/100m Ski
150/100m Row
250m Bike
BURPEES
-Reduce Reps
– Frog Hops
– Alt Lunges
PUSH_UPS
– From Knees/Knees & Toes
– Banded Tricep Ext x 15 Reps
– KBS x 10
