Announcements
Strict Pull Up workshop/extras kicks off next Monday 5th June 🙌🏼 lesss gooo
CrossFit Inventive – Pure Conditioning
Warm-up
MOVE
3 Minutes Bike
MOBILITY
20 Scorpions F/B
3 Way Puppy Dog Pose 30s
Twisted Cross 30s e.s
Lower Back/Hipflexor 30s e.s
Squat Hold 1:00
—
ACTIVATION
20 Banded Good Mornings
5 Ring Rows
5 Push-ups
10 Halo Air Squats
Metcon (AMRAP – Rounds and Reps)
AMRAP 35:
Buy In: 1,000m Dual KB Farmers carry @24/26kg
In Remaining Time Complete AMRAP:
“Cindy”
5 Pull-ups (Any)
10 Push-ups
15 Air Squats
Score: Total Rounds + Reps of “Cindy”
SUBS
FARMERS CARRY
Don’t go to light otherwise you will be doing lots of work on “Cindy”
The Farmers Carry is meant to slow you down and burn some grip strength.
Or:
– Row: 5000/4000m
– Ski: 4500/3500m
