CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
Banded Lower Body
Twisted Cross 30s e.s
Puppy Dog30s
Calf 30s
30 calf Pumps
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ACTIVATION
20 Halo Glute Bridges
10 Split Squats e.s
5 HRPU
8 ALT HPS
8 ALT HPC
10 Box Step-ups
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WARM-UP TO DUMBBELL & BOX MOVEMENTS
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Metcon (AMRAP – Rounds and Reps)
AMRAP 27
50/45 Cal Bike Erg
10 Dual DB Hang Power Snatches
5 Burpee Box Jumps
35/30 Cal Bike Erg
10 Dual DB Hang Power Cleans
8 Box Jumps
25/20 Cal Bike Erg
10 Dual DB Push Press
10 Box Jump Overs
RX Dumbbells: 2 x 15/10kg
RX Box: 24/20 Inch
SUBS
– ALL CALS THE SAME ON ALL MACHINES
– Run 500/400/300m
DUMBBELLS
– Reduce Reps
– Reduce Load
BOX MOVEMENTS
– Reduce Reps
– Reduce Haight
– Step Overs
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