CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
20 Scorpions F/B
Puppy Dog Pose On Wallball
T-Spine On wallball 1:00
Samson + Tricep 30s e.s
Calf 20s e.s
30 calf pumps
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ACTIVATION
10 Box Step-ups
10 Wallball Squats
10Scap Pulls
5 HRPU
3 Chin ups/5 Ring Rows
5 Wallballs
5 Box Jumps/Step ups
1:00 Plank Hold
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Metcon (Time)
7 Rounds For Time:
7 Box Jumps 24/20
7 Cal Row
7 Wall Ball 9/6kg
7 Cal Row
7 Chin-ups
7 Cal Row
7 Burpees
Rest 1 Minute Between Rounds.
All Machine the same Cals for Male & Females.
Aiming to use the rower as much as possible to make itmore of a whole whole body workout.
Chin-up: Underhand Grip.
SUBS
BOX JUMPS
– Step ups
WALLBALL
– Reduce Load
– DB Thrusters
CHIN UPS
– Banded
– 12 Ring Rows/DB Rows
BURPEES
– Frog Hops
– Push ups
