CrossFit Inventive – Pure Conditioning
Warm-up
2:00 machine
Couch 1:00 e/s
Hamstring On Upright 1:00 e/s
Puppy Dog 0:30
Twisted Cross 0:30 e/s
Writs 0:30
——-
2 Laps Each Side Of DB OH-Carries
10m Bear Crawl
10m Walking Lunges
10 Alt Power Snatches
Metcon (Time)
8 Sets:
20/16 Calorie Bike Erg
20m Bear Crawl
@12 Alternating Dumbbell Power Snatch 22.5/15kg
Rest 1 Minute Between each set.
*Score Total Time.
SUBS
BIKE CALS
– Row Same Cals
– Ski 17/13 Cals
Bear Crawl
– 10 Inchworm 1 Push-up
– 20M Weight Lunges
– 20 Weighted Squats
DUMBBELL POWER SNATCH
– Reduce Load
– Power Clean
– KBS
– Ring Rows
