CrossFit Inventive – Pure Conditioning

Warm-up

200m Run

10 Leg Swings F/L

Standing Quad 0:30

Calf 0:20

Calf Pumps x 30

Squat Hold 1:00

10 Alt Cossacks

Spiderman 0:30

——–

20 Halo Crab Walk each direction

10 Forward Monster Walks Forward Then Backwards

—–

Red Banded

Pull aparts x 30

Pass Throughs x 10

Press x 10 e/s

Upright Rows x 10

Metcon (Time)

For Time:

30-20-10

Dumbbell Floor Press 22.5/15’s

Barbell Upright Rows 20/15kg

Metcon (Time)

For Time:

60 Hang Squat Cleans 50/35kg

* Every Break Complete 100m Run