CrossFit Inventive – Pure Conditioning

Warm-up

1:00 Min On Each Machine

3 Rounds:

10 Alt Single Leg RDLS

10 Strict Push ups

10 Hollow Rocks/0:30 Hollow Hold

0:30 Superman Hold

Metcon (Calories)

“CALORIE COUNTING”

AMRAP 20:

30/25 Cal Row Erg

30/25 Cal Bike Erg

30/25 Cal Ski Erg

Metcon (AMRAP – Rounds and Reps)

HOME WOD

AMRAP 20:

30/25 cal machine/300m Run

20 Alt DB Power Snatches

15 Strict Push-ups

9 Lateral Burpee Over Dumbbell
If you do not have a Dumbbell, use any weighted Odd Objecy that is safe to hold onto. Other options; Kettlebells, Plate Ground to Overhead, Barbell.