CrossFit Inventive – Pure Conditioning
Warm-up
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Puppy Dog 0:30
Wrist 0:30
——
ACTIVATION
2:00 Easy Bike
10 Push-ups
50m Light DB carry
1:00 Moderate Bike
50m Light DB Carry
10 DB Hang Cleans
30s Fast Bike
10 Hang Cleans @Workout weight
20m Carry Workout Weight Farmers Carry
If it’s raining, Farmers carries in 10m increments.
Metcon (Time)
For Time:
10 Dual Dumbbell Hang Cleans 2 x22.5/15kg
100m Farmers Carry
2 x22.5/15kg
1,000m Bike Erg
9 Dual Dumbbell Hang Cleans 2 x22.5/15kg
100m Farmers Carry 2×22.5/15kgs
1,000m Bike Erg
8 Dual Dumbbell Hang Cleans 2 x22.5/15kg
100m Farmers Carry 2×22.5/15kgs
1,000m Bike Erg
——-
1 Dual Dumbbell Hang Clean
100m Farmers Carry
1,000m Bike Erg.
