CrossFit Inventive – Pure Conditioning
Warm-up
Banded Upper
Banded Lower
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ACTIVATION
10/7 CAL SKI
5 SCAP PULLS
5 RING ROWS
10/7 CAL ROW
5 HRPU’S
3 CHIN-UPS/5 RING ROWS AGAIN
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WARM-UP TO YOUR MOVEMENT WEIGHT ETC
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Metcon (No Measure)
E4MOM x 40 Minutes (10 SETS) 🙂
18/14 Calorie Ski Erg
8 Strict Chin-ups
18/14 Calorie Row
8 Double Dumbbell Floor Press 2x 22.5/15kgs
Aim is to be consistent as possible each 4 minute block.
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SUBS
18/14 MACHINE CALS
– Sam on all machines
– 200m Run
STRICT CHIN-UPS
– Banded
– 10 Ring Rows
– 10 Dual DB Bent Over Rows
8 DUMBBELL FLOORPRESS
– Choose Lighter loads
– Hand Release Push-ups
– Dual DB Rows
