CrossFit Inventive – Pure Conditioning

Warm-up

200m Runs

10 Leg Swings F/L

30 Calf Pumps

Calf Stretch 0:30

Spiderman 0:30

Twisted Cross 0:30

Puppy Dog 0:30

———–

0:30 HS-Hold

3 Snatch High Pulls

3 Power Snatch

3 HS-Push Ups

———-

Metcon (Time)

4 Rounds For Time:

400m Run

15 Power Snatch 35/25kg

12-9-6-3 Hand Stand Push-ups

(Cap 20)
SUBS

400m RUN

– 500m Row

– 400m Ski

– 1000m Bike (any)

POER SNATCH

– Reduce weight

– Power Clean

– Double Dumbbell

– Kettlebell Swings

– Hang Power Snatch

HANDSTAND PUSH-UPS

– User Raisers

– Push ups

– Dumbbell/Kettlebell Push Press