CrossFit Inventive – Pure Conditioning

Warm-up

Lower Back Hip Flexor 60 e/s

SpiderMan Lunge 60 e/s

Puppy Dog Pose 60 sec

20 Scorpions front/back

—–

2 Sets

15/10 Cal Machine

5 Inchworms with Pushup

10 Hollow Rocks

15/10 Cal Machine

5 Frog Hops

5 HRPU

15/10 Cal Machine

20 Alternating Shoulder Taps

Metcon (Time)

For Time (35:00 Cap)

3 Rounds

20 S/A DB STOH @22.5/15

10 Lateral DB Burpee’s

*60/45 Cal Machine*

3 Rounds

20 S/A DB Snatch @22.5/15

10 Lateral DB Burpee’s

*80/60 Cal Machine*

3 Rounds

20 S/A DB Hang to Overhead @22.5/15

10 Lateral DB Burpee’s

*100/80 Cal Machine*