CrossFit Inventive – Pure Conditioning
Warm-up
4:00 Min Bike
4 Laps Crab Walks
20 Banded Pull-aparts
10 Banded Press e/s
6 HRPU’s
10 Single Dumbbell- RDL’s e/s (Mod weight)
10 Single DB Clean & Jerks (Mod weight)
Metcon (Time)
5 Rounds For Time:
1,000m Bike Erg
20 Dumbell Clean & Jerk
1,000m Bike Erg
20 Hand Release Push-ups
Dumbbell RX: 1 x 22.5/15kg
SUBS
1,000m Bike Erg
– 500/400m Row
450/350m Ski erg
DUMBBELL CLEAN & JERK
– Reduce Load
HAND RELEASE PAUH-UPS
– From Knees
– From Knees & Toes
– Reduce Reps
– Ring Rows
