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
——————
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
