CrossFit Inventive – Pure Conditioning
Warm-up
100m Run
10 Leg Swings F/L
30 Calf Pumps
Calf 0:20 e/s
Spiderman 0:30 e/s
Puppy Dog 0:30
Tiwsted Cross 0:30 e/s
————–
Activation
10 Air Squats
10 Hang Power Snatch
5 Walball
Metcon (Time)
For Time:
50 Wallball 9/6Kg
100m Sandbag Run 10Kg
25 Hang Power Snatch 35/25kg
100m Sandbag Run
50 Hang Power Snatch 35/25kg
100m Sandbag Run 10Kg
50 Wallball 9/6kg
SUBS
WALLBALL
– Reduce WB Weight
– Weighted Thruster
– Weighted Air Squat
– Air Squat
SANDBAG RUN
– Hold an ODD Object
– 200m Run (No Weight)
HANG POWER SNATCH
– Reduce Weight
– 30 Alt Single DB Snatch
– 25 Dual Db Hang Snatch
– Strict Push-ups
Metcon (Time)
MIDLINE
5 SIDE PLANK REACH THROUGHS EACH SIDE
10 V-UPS
15 V-SITS
20 HOLLOW ROCKS
25 CRUNCHES
30 REVERSE CRUNCHES
35 BYCICLES
40 ANKLE TAPS
45 SIDE OBLIQUE CRUNCHES EACH SIDE
50 SEC SUPERMAN HOLD
55 ALT SHOULDER TAPS
60 SEC PLANK HOLD
