CrossFit Inventive – Pure Conditioning
Warm-up
2:00 minutes on any machine
30 sec Pec stretch on upright e/s
30 sec Quad on Upright e/s
30 sec Cals on Upright e/s
Twisted Cross 0:30 e/s
Puppy Dog 0:30 e/s
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ACTIVATION
10 Alt Box Step-ups each
5 HRPU each
10 Banded Godd Mornings each
5 Frog Hops each
1 Rope Climb or 3 Laying To Standing each
Metcon (AMRAP – Rounds and Reps)
“Partner WOD”
25 Minute AMRAP
50 Russian KBS’s @32/24kg
4 Rope Climbs
50 Box Jumps 20 Inch (M&F)
4 Rope Climbs
50 Hand Release Push-ups
4 Rope Climbs
50 Frog Hops
4 Rope Climbs
*Individual, Split Reps in Half or Create team of 3 and up 50 rep Movements to 60 reps and rope climbs to 6 reps (2 each)
SUBS
RUSSIAN KETTLEBELL SWINGS
– Reduce Load
BOX JUMPS
– Step-ups
– Forward/Reverse Lunges
HRPU’S
– From Knees
– From knees & toes
– Ring Rows
FROG HOP
– Step back Frog Hop
ROPE CLIMB
– 3 Laying to standing = 1 Rope climb
