CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
30s Spiderman e.s
30s Glute e.s
3 – Way Puppy Dog Pose
Twisted Cross 30s e.s
Calf 20s e.s
30 calf Pumps
—–
ACTIVATION
2 Rounds:
20sHollow Hang
20s Superman Hold
20s Plank Hold
20s Alt Box Step-ups
—
Metcon (2 Rounds for reps)
AMRAP 15:
3 Strict Pull-ups
30m Famers carry
12 Box Jump Overs
Rest 3 Minutes
AMRAP 15
6 Burpee To Target
30m Farmers Carry
12 Single Dumbbell Alt Box Step-ups
RX Dumbbells Farmers Carry: 2 x 22.5/15kg
RX Dumbbell Box Step-ups: 1 x 22.5/15kg
SUBS
STRICT PULL-UPS
– Banded
– Jumping Pull-ups
– 5 Ring Rows
FARMERS CARRY
– Reduce Distance
– Reduce Load
– 100m Run
BOX Step-ups
– Reduce Load
– Reduce Reps
– Body Weight
