CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
10 Scorpions F/B
30s Lower Back/Hipflexor e.s
30s Spiderman + Rotations e.s
30s Twisted Cross e.s
——-
ACTIVATION
2 ROUNDS:
10 Banded Pull aparts
6 Alt Lunges
8 Alt DB HS (choose own weight)
—
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:30: [Rest 2:30 Between Sets For 4Sets]
10/7 Cal Row
7 Burpees
10/7 Cal Row
14 Alternating Lunges
10/7 Cal Row
21 Alt Single DB Hang Snatches 22.5/15kg
Take off where you left last round.
Score:total rounds + reps
Same Cals On Any Machine
Reduce Dumbbell Weight as Needed.
