CrossFit Inventive – Pure Conditioning
Warm-up
3 Rounds:
20 V-sits
30s Hollow Hold
15 Side Plank Pulses e.s
30s Rest
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Lower Back/Hipflexor 30s e.s
Twisted Cross 30s e.s
Puppy Dog 30s
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Warm-up To Sit-up and DB HPS
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Metcon (No Measure)
EMOM 32: 8 Sets:
1 – 12 GHD Sit-ups
2 – 12/8 Calorie Ski Erg
3 – 18 Dumbbell Alt Hang Snatches 22.5/15kg
4 – 12/8 Calorie Ski Erg
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SUBS
12 GHD Sit-ups
– 12 Weighted Sit-ups
– 15 Abmat Sit-ups
12/8 Calorie Ski Erg
– 15/12 Cal Bike/Row
– 100m Fast Run
18 Dumbbell Alt Hang Snatches 22.5/15kg
– Reduce Load
– DB Hang Power Cleans
– KBS
