CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
Couch 1:00 e/s
Glute 1:00 e/s
Calf 0:20 e/s
30 Calf Pumps
Twisted Cross 0:30 e/s
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ACTIVATION
2 ROUNDS:
10 Banded Press e/s
10 Alt Box Step-ups
5 Box Jumps
5 Scap Pulls
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Warm-up to Dumbbell Movements
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Metcon (Time)
For Time:
100 Dumbbell Hang Power Snatch
50 Box Jumps
75 Hang Clean & Jerk
35 Box Jump Overs
50 Power Snatch
20 Single DB-Box Step-ups.
25 Chin-ups (underhand Grip)
60/50 Calorie Ski
60/50 Calorie Bike Erg
Cap 40:00
RX Dumbbell: 22.5/15kg
RX Box: 24/20 inch