CrossFit Inventive – Pure Conditioning
Warm-up
Banded Lower
3 Way Puppy Dog
Samson +Tricep
—
ACTIVATION
20 Banded Good Mornings
30s Plank Hold
20 Halo Banded Glute Bridges
30s Superman Hold
30 Banded Pull Aparts
30s Hollow Rock Hold
10 Alt Box Step-Overs
—
Warm up to box step over weight and Deadball Carry Weight.
—
For Time: (Time)
400m Deadball Carry @AHAP
20 Single Dumbbell Box Step Overs 20inch
300m Deadball Carry @AHAP
20 Single Dumbbell Box Step Overs 20inch
200m Deadball Carry @AHAP
20 Single Dumbbell Box Step Overs 20inch
100m Deadball Carry @AHAP
20 Single Dumbbell Box Step Overs 20inch
RX Dumbbell Box Step Overs: 1 x 22.5/15kg
@AHAP = As Heavy As Possible. Carry however is best for you.
SUBS
Deadball Carry
– Walllball Carry
– Dumbbell Farmers Carry
– Run 800-600-400-200m
Single DB Box Step-Overs
– Reduce Load
– Body Weight Step overs
