CrossFit Inventive – Pure Conditioning
Warm-up
20 Scorpions F/B
30s Lower Back/Hipflexor e.s
Twisted Cross 30s e.s
Glute 30s e.s
Puppy Dog 30s
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ACTIVATION
200m Row
20 Banded Good Mornings
10 Single Leg DB RDLS e.s
10m Deadball Carry
2 Deadball Over Shoulder
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Metcon (Time)
5 Rounds:
500/450m row
100m Deadball Carry @Stomach (As heavy As Possible)
25 Abmat Sit-ups
10 Deadball Over Shoulder (Same as carry Weight)
Rest 2:00 Between Rounds
SUBS
500/450m Row
– Double Distance Bike
– 450/400m Ski Erg
– 500/400m Run
DEADBALL CARRY
– Heavy Double-KB farmers carry.
25 ABMAT SIT-UPS
– Reduce Reps
– Any other sit-up
– 1:00 Plank Hold
DEADBALL OVER SHOULDER
– Double DB Power Cleans
– Double KB Deadlifts