CrossFit Inventive – Pure Conditioning

Warm-up

500/400m Row/Ski Or

1000/800 Bike erg/AD

30 Red Banded Pull aparts

10 Red Banded Press each Side

300/200m Row/Ski

600/400m Bike erg/AD

30 Sec Plank Hold

30 Sec Hollow

30 Superman Hold

150m Row/Ski

300m Bike erg

10 Frog Hops

10 V-sits

10 Push-ups

Metcon (No Measure)

On Every 5 minutes x 6 Sets:

500/400m Row/Ski Or

1000/800 Bike erg/AD

20 Alternating Dumbbell Hang Snatch

10 Alternating Dumbbell Hang Clean & Jerk

RX=1 x 22.5/15KG Dumbbell