CrossFit Inventive – Pure Conditioning

Warm-up

200m Run

10 leg swings F/L

3 Inchworm 1 Push up

30 sec Spiderman Lunge Hold e/s

30 sec Calf e/s

30 calf Pumps

2 Sets:

20m Overhead DB Carry each arm

5 HRPU

2 Laps Alt walking Lunges

25 double unders/40 singles

Metcon (Time)

For Time:

100 Double unders/200 singles

90 Single Dumbbell Alt Hang Snatch (22.5/15)

80 Alt Stationary Lunges

70 Double Unders

60 Single DB Push Press (22.5/15) (In 5″s)

50 Burpees

40 Double Unders

30 Single Alt DB Power Clean (22.5/15)

20 HRPU

10 Double Unders
SUBS

Double unders:

– Double amouny in singles

– 1 min Ski for 100 & 70 reps, 30 sec ski for 40 reps & 20 sec ski for 10 Dubz.

DUMBBELL:

– Reduce weight

ALT LUNGES:

– Reverse ALT Lunges

– Air Squats

Burpees:

– DO THEM PROPERLY

HRPU:

– From Knees