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