CrossFit Inventive – Pure Conditioning
Warm-up
1 min machine
20 scorpions front/back
15 Halo glute bridges
10 Air squats 1 sec pause in bottom
5 Push ups
1 min machine
30 sec spiderman lunge hold E/S
30 Calf pumps
10 Frog hops
———
WOD set up
Metcon (No Measure)
On Every 5 minutes: x 6 set
15/10 Cal Machine
10 Double DB Hang Squat Cleans
10 Double DB Push Press
10 Burpee Box Jump Overs 24/20
Dumbbell RX= 2 x15/10kg
This is light and fast.
Work hard for more rest each set.
SUBS
– All machines, same cals.
– Light dumbbells if needed.
– Reduce box height
– Burpee box step overs