CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
30s Standing Quad e.s
30s Calf e.s (Use uprights)
30s Spiderman Hold e.s
30s Twisted Cross e.s
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ACTIVATION
30s Plank Hold
10 Alt Box Step-ups
4 Devils Press
10 Abmat Sit-ups
6 Alt DB Box Step-ups
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Metcon (AMRAP – Rounds and Reps)
AMRAP 30:
10 Single Dumbbell Devils Press 22.5/15kg
20 Abmat Sit-ups
30 Single Dumbbell Box Step-ups [24/20]
40/35 Calorie Bike Erg
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SUBS
SINGLEDB DEVILS PRESS
– Reduce Load
– DB Burpee Deadlift
– DB Reverse Lunges
DUMBBELL BOX STEP-UPS
– Reduce BoxHeight
– Reduce Loading
– Dumbell Reverse Lunges
40/35 CAL BIKE ERG
– Same Cals on all machines
