CrossFit Inventive – Pure Conditioning

Warm-up

Hamstring Upright Stretch 30 e/s
Glute Stretch 30 e/s
Lower Back Hip Flexor 30 e/s
Spiderman Lunge 30 e/s
—–
1:00 Machine – easy pace
:30 Bottom of squat hold
1:00 Machine – increased pace
10 Alt lunges
—–
Warm Up movements

Metcon (AMRAP – Reps)

AMRAP 30
10-15-20-25-30-35-40 etc
Cal Machine
Alternating Box Step Ups @24/20″
Cal Machine
Single DB Squat @22.5/15

– Can hold DB anyway you please (Front Rack, Goblet, Overhead)

– Big Classes can share boxes, this should split itself up anyway.