CrossFit Inventive – Pure Conditioning
Warm-up
2 Minutes Machine
20 Scorpions F/B
Lower Back/Hipflexor 1:00 e/s
Glute 0:30 e/s
Puppy Dog Pose on Roller 1:00
Twisted Cross 0:30 e/s
Wrist 0:30 F/B
———
ACTIVATION
2 Rounds:
1 Wall Walk
2 Laps Overhead DB Carry 10m e/s
4 Deadball To Shoulder
10m Deadball Carry @ Stomach
Metcon (Time)
For Time:
5-5-5-5-5
Wall Walks
25-20-15-10-5
ALT Dumbbell Power Snatch 22.5/15kg
Rest 3:00
6-5-4-3-2-1
Deadball To Shoulder
50m Deadball Carry @stomach.
(3rd Drain)
SUBS
WALLWALKS
– As close to wall as possible
– Fett on Box Walk ins
DUMBBELL POWER SNATCH
– Reduce load
DEADBALL
– Choose own load, aiming to get as heavy as possible