CrossFit Inventive – Pure Conditioning
Warm-up
Couch 1:00 e/s
Banded Lower Body 0:30 each
3 Way Puppy Dog 0:30 each
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ACTIVATION
18/12 cal Row
20 Good Mornings
12/8 Cal Row
10 Banded Press e/s
8/6 Cal Row
Warm-up to KB & DB Movements
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Metcon (5 Rounds for time)
Every 7 Minutes x 5 Set:
21/15/9
Russian KBS 24/16kg
Calorie Row
Dumbbell Hang Power Snatches 22.5/15kg
SUBS
RKBS
– Reduce Load
CAL ROW
– 18/12/6 Cal Row
– Bike Same Cals
– Ski Erg 18/15-12/9-9/6
DUMBBELL HANG SNATCHES
– Reduce load
– Hang Cleans
