CrossFit Inventive – Pure Conditioning
Warm-up
Row 1:00
20 Banded Good Mornings
20 Scorpions F/B
0:30 Lower Back/Hipflexor E/S
Spiderman 0:40
Twisted Cross 0:30
Wrist 0:30
————–
Barbell
3 Snatch high pull
3 Power Snatch
3 Power Clean
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
2 POWER SNATCH 60/40
4 POWER CLEAN 60/40
8 LATERAL BAR BURPEE
ON THE: 0-5-10-15
ROW 500/400M
*SCORE WILL BE THE TOTAL ROUNDS + REPS OF THE SNATCH,CLEAN & BURPEE
SUBS
BARBELL
– Reduce Weight as needed
– Use Double Dumbbell/Kettlebell
– Double the reps Alternating if you have single DB/KB
LATERAL BAR BURPEES
– Step Over Bar
– Normal Burpees
– Burpee Over Dumbbell
500/400m ROW
– 400m Run
-1000m Bike
– 400m Ski
