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.