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