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
