CrossFit Inventive – Pure Conditioning
Warm-up
10 x 10m Shuttle Runs
4 Laps Side Skips
2 Laps High Knees
2 Laps Butt Kicks
10 Leg Swings F/L
—
Standing Quad 0:30 e/s
Calf 0:30 e/s
Spiderman 0:30 e/s
30 Calf Pumps
—
ACTIVATION/Movement Prep
20 Banded Good Mornings
10 Box Step-up
5 Wallball
5 Box Jumps/Step-ups
—
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
(Cap 35:00)
SUBS
400M RUN
– 1,000m Bike Erg
– 400m Row
– 350m Ski Erg
BOX JUMPS
– Reduce Height
– Step-ups
WALLBALLS
– Reduce Load
– Hug Wallball
– Air Squats
– Light Dumbbell Thrusters
