CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Row
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
Twisted Cross 0:30 e/s
——–
Activation
20 Banded Pull Aparts
20 Banded Good Mornings
5 Strict Push-ups
10 Barbell Deadlifts
————
Build to Deadlift Weight
Metcon (Time)
8 Rounds For Time:
6 Deadlifts 100/70kg
12 Strict Push-ups
18/14 Calorie Row
(Cap 20:00)
SUBS
6 DEADLIFTS
– Reduce weight
– Dual Dumbbell/Kettlebell
– Odd Object
12 STRICT PUSH-UPS
– From Knees
18/14 CALORIE ROW
– 18/14 cal Bike Erg
-15/12 Cal Ski Erg
– 12/8 Calorie Assault Bike
– 200m Run