CrossFit Inventive – Pure Conditioning

Warm-up

200m run

10 leg swings F/L

30 sec Calf stretch on Upright

30 Calf pumps

5 Inchworm 1 push-up

2 laps bear crawls

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ACTIVATION/MIDLINE

4 SETS

10 HANGING STRICT KNEE RAISES

10 SLOW ALT SHOULDER TAPS

10 SIDE PLANL REACH THROUGHS (5 E/S)

10 ABMAT SIT-UPS

Metcon (AMRAP – Reps)

FOR TIME

YOU GO, I GO

14 ROUNDS ( 7 EACH)

100m Sandbag run

10 Alt DB Hang Snatch 22.5/15

1 Rope climb
SUBS

– CLIMB AS HIGH AS YOUR CONFIDENT

– 3 LAYING TO STANDING CLIMBS

– LIGHTEN SANDBAG

– 100M SPRINT

– 300M BIKE ERG

– LIGHTER DB SNATCH