CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Bike
200m Run
10 Leg Swings F/L
10 Wall Facing Squats
30s Standing Quad Stretch e/s
30s Calf On Upright e/s
30s Spiderman e/s
30s Lower Back [Pull Leg Across Body]
—
ACTIVATION
4 Laps Halo Crab Walks
6 Box Step Overs
1:00 Plank Hold [In Push-up Position/Scaps Active]
6 Weight Box Step Overs
—
Metcon (Time)
10 Rounds For Time:
200m Run
12 Alt Single Dumbbell Box Step Overs 24-20 Inch
RX Dumbbell: 1 x 22.5/15kgs
SUBS
200m Run
– 500m Bike
– 200m Row
– 200m Ski
SINGLE DUMBBELL BOX STEP OVER
– Reduce Reps
– Reduce Load
– Body Weight Step Overs