CrossFit Inventive – Pure Conditioning


Lower Back Hip Flexor 30 e/s

Glute Stretch 60 e/s

Spiderman lunge with rotation 30 e/s

Forward Fold 60 sec


2 Sets

1:00 Machine

5 Inchworm no push up

5 DB Deadlifts e/s

10 Air Squats

Carpark Run

Metcon (4 Rounds for time)


20/15 Cal Machine

12 S/A DB Deadlifts (R)

400M Run

12 S/A DB Deadlifts (L)

20/15 Cal Machine

7:00 Cap on Each round

Choose a weight on your DB That will allow you to hold on for all reps. Only one head of the DB needs to touch the floor.
The goal here is sustainability throughout your rounds. The pace on your machine should be the same on your first set as it is on your last. This will be different for everyone.