CrossFit Inventive – Pure Conditioning
Warm-up
Banded Upper
Banded Lower
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ACTIVATION
20 Banded Pull aparts
10 Banded Press e/s
10 Banded Rows
10 Banded Lateral Raises
5 Strict Push-ups
30s Static Wall Squat
1:00 Plank Hold
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Body Building Conditioning (No Measure)
Go Every 5 Minutes x 6 Sets
10 Dual DB Bench Press
10 Dual DB Lateral Raises
10 Dual DB Reverse Curls
10 GHD Sit-ups/Med-ball Sit-ups
5 Dual DB Bent Over Rows
10Cal Ski Sprint
(Use or Mix any Machine) “Ski is hardest”
* Add 1 Rep to each movement, each set.
* Use the same loads each set.
Set 1: 10 reps
Set 2: 11 Reps
Set 3: 12 Reps
Etc..
Set 6: 15 Reps
Use Dumbbell weights that you can get all movement unbroken throughout every set.