CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Ski
10 Scorpions F/B
30s Lower Back/HipFlexor e.s
30s Pigeon e.s
3 Way Puppy Dog Pose
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ACTIVATION
2 ROUNDS:
10 KB DEADLIFTS
10M KB SUITE CASE CARRY E.S
10M BEAR CRAWL (5M OUT/5M BACK)
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Intervals [34 Minutes} (3 Rounds for reps)
3 Sets For Time:
2:00 Minutes: Max 10m Double KB-Farmers Carries
@32/24kg’s
Rest 2:00 Minutes
2:00 Minutes: Max Calorie Ski Erg
Rest 2:00 Minutes
2:00 Minutes: Max Burpee Pull-ups
Rest 2:00 Minutes
Score: Total Reps Over Each Three Movements Each Set.
SUBS
MAX 10M FARMERS CARRIES
– Reduce Load
– Carry one object
– Max Cal Bike Erg (Damper 10)
MAX CAL SKI
– Max Cal on any machine
MAX BURPEE PULL-UPS
– Burpee 2 taget
– Regular Burpee
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