CrossFit Inventive – Pure Conditioning

Warm-up (No Measure)

1 Minute Machine

20 Single Glute Bridges (10 each side)

20 Alternating Shoulder taps

30 Second Plank Hold

30 Second machine

5 Inchworm 1 Push ups

10 Air Squats


1 Round:

200m machine (Double Bike)

6 Alt DB Hang Clean & Jerk

6 lateral Jumps over DB

6 Wallball shots

Metcon (Time)

5 Rounds For Time: (Running Clock)

500/400m Row/Ski (Double Bike)

20 DB Hang Clean & Jerk

20 Lateral Jumps Over DB

20 Wallball

(1 Minute Rest After Each Round)

Dumbbell = 1 x 22.5/15kg

Wallball = 9/6kg
Dumbbell Movement is alternating.

Jump over the DB, Not behind.

Make sure to take the 1 minute rest after each round as this will help you push that touch harder each set.