CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Row
20 Scorpions F/B
30s Lower Back/Hipflexor e/s
30s Glute e/s
30s Twisted Cross e/s
30s Samson + Tricep e/s
—-
ACTIVATION
10 Single DB RDL’s e/s
10 Single DB Push Press e/s
10 Alt Lunges
10 Hand Release Push-ups
1:00 Plank Hold
—
Warm-up To Dumbbell Movements
—
Metcon (4 Rounds for reps)
AMRAP 7:
30/27 Calorie Row
30 Alt Dumbbell Hang Clean & Jerks
30 Abmat Sit-ups
Rest 3 Minutes
AMRAP 7:
25/20 Calorie Row
25 Alt Dumbbell Hang Snatches
25 V-Sits
Rest 3 Minutes
AMRAP 7:
20/17 Calorie Row
20 Dumbbell Overhead Lunges
20 Overhead Plate Sit-ups 10/5kg
Rest 3 Minutes
AMRAP 7:
15/12 Calorie Row
15 Alt Dumbbell Hang Power Cleans
15 Abmat Sit-ups
RX Dumbbell: 1 x 22.5/15kg
* Score total reps each set.
SUBS
ROW CALORIES
– Same on all machines
DUMBBELLS MOVEMENTS
– Reduce Load