CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Bike
20 Banded Good Mornings
10 Banded Press
20 Pull aparts
Spider-Man 0:30
Front Rack 0:30
Wrist 0:30
———-
Barbell
10 Wrist rotations
5 Deadlifts
5 Hang Power Cleans
5 Push Jerks
———-
Build to WOD weight
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
70/47.5kg
Metcon (Time)
Field Session
6 Rounds:
10m Forward
10m Backwards
1:00 Rest
5 Rounds:
20m Forward
10m Backwards
Turn Walk Back Start Recovery
1:00 Rest
4 Rounds:
30m Forward
10M Backward
Turn Jog Back Recovery
3 Rounds:
40m Forward
10m Backwards
Turn Jog Back Recovery
1:00 Rest
2 Rounds:
50m Forward
10m Backwards
Turn Walk Jog Recovery
Rest 2:00
10m Sprint/Walk Back Recovery
20m Sprint/Walk Back Recovery
30m Sprint/Walk Back Recovery
40m Sprint/Walk Back Recovery
50m Sprint/Walk Back Recovery
