CrossFit Inventive – Pure Conditioning
Warm-up
Leg Swings x 10 F/L
10 Slow air squats
30 Sec Static Squat Hold
30 sec Spiderman Lunge Hold
10 Reverse Lunges
30 sec Front Rack e/s
30 sec Puppy Dog Pose
30 sec Wrist F/B
——————
Avtivation
10 Strict Press (Dumbbell/Barbell/Odd Object
10 Frog Hops
10 Power Clean bar/10 ALT Dumbbell/KB
30 Calf Pumps
10 Weight Good mornings ( Hold on Shoulders or at Chest)
Metcon (Time)
5 Rounds For Time:
20 Alt Dumbbell Hang Power Cleans
10 Lateral Burpee Over Dumbbell
20 Dumbbell Push Jerks (5’s)
10 Lateral Burpee Over Dumbbell
* Loads will depend on the equipment you have.
* If you are limited to a kettlebell an not confident performing the Hang power cleans, change that movement to Kettlebell-SDHP.
* Perform standard Burpees.
* Perform wit a babrbell if you have one.
* Chose own load. 60/40kg would be a good RX for this WOD.
Metcon (Time)
Run: (400m Blocks)
200m Moderate
100m Fast
100m Slow
Rest 1:00
100m Fast
100m Moderate
200m Slow
Rest 1:00
100m Moderate
100m Fast
100m Moderate
100m Fast
Rest 2:00 & Repeat from the top.