CrossFit Inventive – Pure Conditioning
Warm-up
20 Scorpions F/B
Lower Back 0:30 e/s
Puppy Dog 0:30
Calf 0:30 e/s
30 Calf Pumps
—
Movement Prep
30s Row
20 Double-unders/40 Singles
30s Ski
20m Farmers Carry
Metcon (8 Rounds for reps)
EMOM 40:
Minutes 1-2: 400/300m Row + Double-unders
Minutes 3-4 400/300m Ski + Max 10m Dual KB-Famers Carries @2×32/24kg’s
Minute 5: Rest
– Goal is to hold consistent numbers across all sets.
– Score total Dubz & 10m Farmers carries each set.
SUBS
400/300M ROW
– 800/600m Bike
– 300/250m Ski
– 300m Run
DOUBLE-UNDERS
– Single Unders
– Box Jumps
– Alt Shoulder Taps
400/300M SKI
– 500/400m Row
– 1000/800m Bike
– 400m Run
DUAL DUMBBELL FRMERS CARRIES
– Reduce Load
– Sub Dumbbells