CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Minutes Machine
– Couch 1:00 E/S
– Glute 1:00 e/s
– Lower Back 0:30 e/s
– 3 Way Puppy Dog 0:30 e/s
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ATIVATION
20 Halo Glut Bridges
20 Banded Good Mornings
10 Box step-ups
10 DB Hang Snatches
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For Time: (AMRAP – Rounds and Reps)
AMRAP 30:
20 Alt DB-Hang Snatches
60 Calorie Bike
20 Single Dumbbell Box Step-ups
40 Calorie Bike
20 Single Dumbbell Box Step-ups
20 Calorie Bike
RX Dumbbell: 22.5/15kg
SUBS
– Reduce Loading as needed for all movements.
– Box Step-up only.
– 15 Cal Ski
