CrossFit Inventive – Pure Conditioning
Warm-up
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Spiderman Lunge Hold 0:30 e/s
Squat Hold 0:30
Puppy Dog Pose 0:30
—————-
3 Rounds
8 Air Squats
10 Alt Single Leg Stifff Legged Deadlifts
5 Strict Push-ups
Metcon (No Measure)
BODY ARMOR
3 Sets:
0:20 Second Waiter Squat Hold Each side
5 Tempo Stiff Legged Deadlifts (5 Sec Down/up Normal Speed)
*Minimal rest between sets.
*Waiter squat is hold weight whilke performing the static Squat, EG, Kettlebell/Dumbbell/Odd Object hold each side.
* Complete Tempe DL with any weight if possible.
Metcon (AMRAP – Rounds and Reps)
12 min Amrap
5 Deadlifts
15 Boc Jumps 24/20
10 Deadlifts
15 Box Jumps
15 Deadlifts
15 Box Jumps
20’Deadlifts
15 Box Jumps
25 Deadlifts
15 Box Jumps
*!Keep increasing Deadlift up
By 5’reps until 5’mims is complete.
* Choose own load on barbell
* use double Dumbbells or Kettlebells or anything weighted object
*’if you can’t access an Box try to use something safe to Alt step onto.
