CrossFit Inventive – Pure Conditioning
Warm-up
2 minute machine
Glute 0:30
Spider-Man Lunge Hold 0:30
Lower Back/Hipflexor
Calf 0:20
Calf pump x 30
Activation
30 banded pull aparts
10 Pass throughs
10 Press e/s
10 OHS
Metcon (Time)
Go Every 6 minutes x 6 sets
6 Alt Dumbbell Devils Press
12 Alt Power Clean & Jerk
24 Cal Row
12 Alt Dumbbell Power Snatch
6 Alt Dumbbell Devils Press
RX Dumbbell 1×22.5/15kg
Move at an efficient pace all the way through. Consistent pace is the key!
SUBS
– Lughter DB weightS
– Cals:
Bike erg same
Ski and Assault Bike 18 Cals
Scale row/bike cals to 18 if need be
