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
