CrossFit Inventive – Pure Conditioning
Warm-up
Couch Stretch x 60 seconds per leg
Lat Stretch x 60 seconds per arm
Plank Shoulder Taps x 30 reps
Calf pumps x 40
——–
2 sets:
200m run
3 inchworm
5 wall squats
5 scap pulls
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Metcon (No Measure)
A.
In teams oF 2, each member must complete the following for time:
Row 1000 Meters
10 Dumbbell Burpee Box Step-Ups @20inch
15 Strict Pull-Ups
50 KBS @24/16kg
Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box step ups.
After finishing, Partner A must rest until Partner B has finished the final kettlebell swings.
Into:
B.
In teams of 2, each member must complete the following for time:
Run 800 Meters
10 Dumbbell Burpee Box Step-Ups 20 inch
15 Strict Pull-Ups
50 KBS
Perform in the same format as Part A; Partner B does not start the run until Partner A has completed the 800 meters.
