CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Bike erg
20 Scorpions F/B
Lower back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Calf 0:30 e/s
30 calf Pumps
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5 Inchworms 1 Push-up
10 Alt Box Step-ups
10 Alt DB Hang Snatches
5 Box Jump Overs/Step-overs
Metcon (AMRAP – Reps)
32 Minutes
8 Rounds For Total Reps:
PA.
AMARAP 2:
MAX BIKE ERG CALORIES
PB.
AMRAP 2:
30 DUMBBELL HANG SNATCHES 22.5/16KG
15 BURPEE BOX JUMP OVERS 24/20 INCH
* Pick Up Where You Left Off in Part B.
* Sore Is combined Reps of Bike erg Cals and Reps of Snatches & BBJO’s
* Coach Push Peddles on each bike to keep it awake while bikes aren’t occupied.
