CrossFit Inventive – Pure Conditioning
Warm-up
2 min MOD Pace Machine
10 Single DB Press E/S (Light)
3 Inchorm 1 Push-up
10 ALT DB Power Snatch (Light)
10 ALT Shoulder Taps
2 Sec Samson Stretch E/S
10 ALT Reverse Lunges (Body Weight)
30 Sec Static Squat Hold
5 Burpees
2 Rounds with Working DB:
3 Push Press E/S
6 Alt DB Power Snatch
Metcon (Time)
4 Rounds For time:
Row 300 meters
20 Single-Arm DB-Push Press (5’s)
Row 300 meters
20 Alt DB-Snatches
Row 300 meters
20 Body Weight Alt Lunges
300m Row
10 Lateral Burpees Over Rower
RX DUMBBELL = 1 x 22.5/15kg
SUBS
ROW:
– 700/600m Bike erg/AD
– SKI 300/250m
Dumbbell:
– Reduce weight as needed.
Lateral Burpees Over Rower:
– If on bike or Ski, Lateral Bar Burpees (plates on)
– Burpee step Over rower/Bar
– Standard Burpee
_ Step back Step up Burpee
