CrossFit Inventive – Pure Conditioning
Warm-up
2:00 machine
Banded Lower Body 0:30 each
3 Way Puppy Dog 0:30 each
Twisted Cross 0:30 e/s
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ACTIVATION
2 Rounds:
10 Single DB RDL’s e/s
10 Single DB Strict Press e/s
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Warm-up To Movements with Workout Weight
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3 Rounds For Time:
800m Row
50 Single Dumbbell Box Step-ups (20 inch Only)
30 Single Dumbbell Hang Power Snatches
Dumbbell: 22.5/15kg
SUBS
800M ROW
– 800/700m Ski Erg
– 1,800/1,600m Bike Erg
– 800m Run
DUMBBELL BOX STEP-UPS
– Reduce Reps
– Reduce Load
DUMBBELL HANG SNATCHES
– Reduce Reps
– Reduce Load