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
