CrossFit Inventive – Pure Conditioning

Warm-up

Twisted Cross 30 e/s

Puppy Dog Pose 30 sec

Lower Back Hip Flexor 30 e/s

TableTop Stretch 30 seconds

——-

:30 Machine

10 Air Squats

10 Bodyweight lunges

:30 Machine

10 HRPU

—-

Go Over DB Movements

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5-10-15-20-25 etc

DB OH Lunge @22.5/15

Burpee’s

Alternating DB Snatch @22.5/15

Cal Machine

REST 5:00

AMRAP 15

5-10-15-20-25 etc (Pick Up where you left off)

DB OH Lunge @22.5

Burpee’s

Alternating DB Snatch

Cal Machine

– Keep Cals the same on ALL Machines (yes even the assault bike)

– Pick Up where you left off in the second portion e.g if you are in the round of 20 Cals, start there once you recommence.

Keep climbing up 30-35-40 etc

Or if you wish to scale and resume at 5″s once you have completed all of the 25’s.

– DB Weight the same for all movements

– Scale OH Lunge to goblet, or front rack.