CrossFit Inventive – Pure Conditioning
Warm-up
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Twisted Cross 0:30 e/s
Single Arm Puppy Dog 0:30 e/s
Calf 0:30 e/s
30 Calf Pumps
——
Row 200m
20 Banded Good Mornings
Row 200m
20 Banded Pull aparts
10 Banded Press e/s
Metcon (Time)
5 Rounds For Time:
400/350m Row
22 Alt Dumbbell Power Snatch 22.5/15kg
SUBS
1000/900m Bike erg/AD
350/300m Ski erg
DUMBBELL POWER SNATCH
– Reduce Load
– DB-Hang Power Snatch
– DB-Power Clean
– DB- Hang Power Clean
Metcon
Partner WOD
6 Rounds each:
P1.Run around 3rd drain
P2. Wall Squat Hold
Swap
P1. Run 3rd Drain
P2. Plank Hold
Swap