CrossFit Inventive – Pure Conditioning

Warm-up

2:00 Machine

20 Banded Pull aparts

10 Pass Throughs

10 Press E/S

3 Inchworm 1 Push up

30 sec Spiderman lunge hold with Rotation

20 Scorpions F/B

Lower back/Hipflexxor 0:30 e/s

5 Down Dog Push ups

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1 Round:

4 Dumbbell Devils Press

4 Push Press e/s

8 DB HPC

20m OH-DD-Carry 10m each way

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP:

10 SD-Devils Press

20 SD-Push Press (5’s)

30 SD-Hang Power Clean

40m Overhead DB Carry

50/45 Cal Bike

RX Dumbbell= 1 x 22.5/15kg

* Reps Do not have to be alternated. -. Feel free to alternate if you wish.

* DB Push Press in sets of 5 reps each arm.

* Change Arms each 10m on the Overhead DB Carry.
SUBS:

– Reduce Dumbbell Weight

– Bike Erg & Row same Cals

– Ski & Assault Bike, 45/40 Cals