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
