CrossFit Inventive – Pure Conditioning

Warm-up

Twisted Cross 30 e/s

Lunge with rotation 30 e/s

Lower Back Hip Flexor 30 e/s

20 Scorpions Front/ Back

—–

1:00 Machine @ steady pace

5 Inchworms + Push Up

10 Air Squats

5 Frog Hops

——-

Perform a few reps of each DB Movement

Metcon (Time)

For Time

*600M Row/Ski*

3 Rounds

8 Lateral Burpee’s over DB

12 S/A DB Hang Squat Cleans @22.5/15

INTO

*600M Row/Ski*

3 Rounds

10 Lateral Burpee’s over DB

10 S/A DB Hang Clean and Jerk

INTO

*600M Row/Ski*

3 Rounds

12 Lateral Burpee’s over DB

8 S/A DB Hang Clusters

– Alternate Arms on all your DB movements.

– The machine is only buy in to each different portion.

– Bikeerg = 1200M / Assault Bike = 1400M