CrossFit Inventive – Pure Conditioning
Warm-up
Standing Quad 0:30 e/s
10 Leg Swings F/L
Cal 0:30 e/s
30 calf Pumps
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
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Movement Prep
30s Ski
6 Alt DB Hang C&J
30s Bike
6 Alt Box Step-ups
(Use Db of your Choice)
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Metcon (AMRAP – Reps)
On The Minute x 40 (8 Rounds)
Minute 1: Ski Erg Calories
Minute 2: Single Dumbbell Hang Clean & Jerks
Minute 3: Bike Erg Calories
Minute 4: Single Dumbbell Box Step-ups 24/20 inch
Minute 5: Rest
Dumbbell: 22.5/15kg’s
*Score Total Reps Over the 8 Rounds.