CrossFit Inventive – Pure Conditioning
Warm-up
20 Scorpions F/B
30s Lower Back/Hipflexor e.s
Glute 30s e.s
Samson + Tricep 30s e.s
Puppy Dog 1:00
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ACTIVATION
20 Banded Good Mornings
10 Banded Press e.s
5 Inchworm 1 Push-up
1:00 Plank Hold
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Warm-up to KB weight
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Metcon (Time)
FOR TIME:
30-20-10
Kettlebell Swings 24/16kg
Calorie Row
Rest 3 Minutes Into…
10-20-30-40
Abmat Sit-ups
Calorie Bike Erg
Rest 3 Minutes Into…
50-25
Hand Release Push-ups
Calorie Ski Erg
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SUBS
KETTLEBELL SWINGS
– Russian KBS
– Reduce Load
– KB-SDHP
HAND RELEASE PUSH-UPS
– From Knees
– Reduce Reps If Needed.
