CrossFit Inventive – Pure Conditioning

Warm-up

60 sec Couch stretch E/S

30 sec calf stretch E/S

4 laps banded Crab walks

30 Green Banded SLDL

2 rounds:

10 Russian KBS

5 KB-Strict Press E/S

10 V-sits

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Metcon (No Measure)

Partner WOD

36 minute running clock

0:00-5:00

amrap 5:

10/7 Cal ski

10 Alt DB snatch 1×22.5/15kg

Rest 5:00-7:00 (2 mins)

7:00-12:00

amrap 5:

10/7 Cal Bike

5 Deadball to Shoulder

Rest 12:00-14:00 (2 mins)

14:00-19:00

amrap 5:

10/7 Cal Row

10 Wallball@9/6kg

Rest 19:00-21:00 (2 mins)

Then: 21:00-36:00 (15:00 mins)

5 min max cal Ski

5 min max cal Bike

5 min mac cal Row