CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Row
1:00 Ski
30s Spiderman e.s
30s Lower Back/Hipflexor e.s
30s Calf e.s
30 Calf Pumps
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ACTIVATION
10 X 10 M Shuttle Runs
10m Broad Jumps (Land Soft Knees)
20m Farmers Carries
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Cap 40 Mins (Time)
4 Rounds For Time:
500/400m Row
500/400m Ski
12 Jumping Lunges
10m Burpee Broad Jumps
5 x 10m KB-Farmers Carry 24/16kgs
Rest 2 Minutes
SUBS
Jumping Lunges
– Standard Lunges Forward/Reverse
Broad Jumps
– Bupree Big Step Forward
Farmers carries
– Reduce Load
