CrossFit Inventive – Pure Conditioning

Warm-up

2 minutes on machine

Puppy Dog 1:00

Twisted Cross 30 e/s

Glute 30 e/s

Lower back hipflexr 30 e/s

Calf 30 e/s

6 Alt DB Hang Clean & Jerk

Into

40m Overhead Dumbbell carry 20m e/s

6 Alt DB Devils Press

Into

40m Overhead Dumbbell carry 20m e/s

Metcon (No Measure)

0:00-6:00

500/400m Row

15 Burpee 2 target

250/200m Row

6:00-12:00

20 Alt DB-Hang Clean & Jerk 22.5/15

500/400m Row

20 Box Jump Overs (24/20)

12:00-18:00

20 ALT DB Devils Press 22.5/15

20 Single DB Box Step Overs 22.5/15

400/300m Row

18:00-24:00

750/600m Row

30 Alt DB Power Cleans 22.5/15

24:00-30:00

3 Rounds:

250m Row

10 Burpees
SUBS

– Bike erg/assault Bike: double distance

– Ski Same Distance

– Lighter Dumbbell

– Burpee Box Step Overs

– Box Step Overs