CrossFit Inventive – Pure Conditioning
Warm-up
100m Run
10 Leg swing F/L
5 Inchworm 1 Push-up
Cal 0:30 e/s
30 Calf Pumps
Spiderman 0:30 e/s
Glute 0:30 e/s
——-
Warm up to DB-HC&J
Metcon (Time)
(Running 40:00 Clock)
10 Rounds For Time:
100m Run
10 Alternating Dumbbell Hang Clean & Jerk 22.5/15
100m Run
10 Lateral Burpees Over Dumbbell
Rest 1:00 Between each Round.
– With 1:00 Rest factored in after each round, you should be working at a moderate to hard pace each time.
– Make suet to take the 1:00 rest after each set.
– Score Is total time.
SUBS
100M RUN
– 100m Row
– 250/200m Bike
– 100m Ski erg
DB-HC&J
– Reduce Load
– change movement if need be. (Ask coach)
– LATERAL BURPEE OVER DUMBBELL
– Burpee Step Over
– Frog Hop/Step Over
