CrossFit Inventive – Pure Conditioning
WARM-UP (No Measure)
2:00 Machine
Couch 1:00 e/s
Glute 0:30 e/s
Puppy Dog 0:30
Lower Back/Hipflexor 0:30 e/s
—–
ACTIVATION
3 Laying To Standing Rope Climbs
10 Russian KBS
6 Alt DB HS
10 Alt Box Step-ups
—-
Metcon (AMRAP – Rounds and Reps)
AMARP 30:
50/40 Cal Bike Erg
50 Russian Kettlebell Swings 24/16
35/30 Cal Bike Erg
50 Alt DB Hang Snatches 22.5/15kg
15/10 Cal Bike Erg
50 Alt Box Step-ups (24inch)
*1 Rope Climb Every 2:30
– Score Rounds + Reps.
SUBS
Row, Same Cals as Bike
Ski, 45/35-30/25-12/8
R-KBS
– Reduce Load
ALT DB-HS
– ReduceLoad
– Alt DB Cleans
BOX STEP-UPS
– Reduce Height
– Reverse Lunges
