CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
20 Scorpions F/B
30s Lower Back/Hipflexor e.s
30s Glute e.s
30s Twisted Cross e.s
—-
ACTIVATION
2 Sets:
10 Single Leg -DB RDL’s e.s
20s Superman Hold
20s Plank Hold
10 Mountain Climbers
——
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Calories Row
Burpee Over Rower
*Between each round complete:
50m Double Kettlebell Farmers Carry
2 x 24/16kgs
SUBS
ROW CALS
– Same on all machines
BURPEE TO TARGET
– Standard Burpees
– Frog Hops
– Push-ups
– Ring Rows
FARMERS CARRIES
– Reduce Load
– 200m Run each round
