CrossFit Inventive – Pure Conditioning

Warm-up

3 Rounds:

300/200m Machine (double bike)

3 Inchworm 1 push-ups

10 Alternating Reverse Lunges

20 Second Plank Hold

5 Frog Hops

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Go Over 4 reps of each DB (Dumbbell) Movement with coach.

Metcon (Time)

For Time:

500/400m Row/Ski (Double Bike)

10 DB ALT Snatch @22.5/15

10 Abmat Sit-ups

10 DB Goblet Lunges

x 5 Sets

500/400m Row/Ski (Double Bike)

10 DB Hang Clean & Jerk

10 HRPU

10 Lateral Burpee Over DB

x 5 Sets

500/400m Row/Ski (Double Bike)

10 Alt DB Devils Press

10 V-sits

10 Alt DB Taps

x 5 Sets