CrossFit Inventive – Pure Conditioning


Glute Stretch 1 minute each side

Spiderman Lunge Hold 30 sec each side

Twisted Cross 30 sec each side

Puppy Dog Pose 30 sec



2 Rounds:

10/7 Cal Machine

15 Halo Glut Bridges

5 SA/DB Thrusters each side (light)

30 Sec Plank Hold

Metcon (Time)

5 Rounds For Time:

30/22 Cal Machine

14 S/A DB Thrusters @22.5/15

30/22 Cal Machine

Rest 1:00

Split Thrusters whatever way you please, as long as you do 7 on each arm. You DO NOT need to alternate each rep.
Work hard on your machines and hang on to your dumbbell. The rest is to allow you to push hard each interval.