CrossFit Inventive – Pure Conditioning
Warm-up
Spiderman Lunge with rotation 1:00 e/s
Glute Stretch 1:00 e/s
Lower Back Hip flexor 1:00 e/s
—–
2 Sets
1:00 Machine
5 Inchworms + Push Up
5 Air Squats – 1 second hold
—–
DB Movements with coach.
Metcon (Time)
For Time (30:00)
1200/1000M Machine
50 DB Goblet Squats @22.5/15
1200/1000M Machine
50 DB Push Press
1200/1000M Machine
50 S/A DB Alt Power Clean & Jerk
1200/1000M Machine
– Double Metres on Bikeerg,
3000/2500 on Assault Bike.
– Perform 5 reps on each arm for the Push Press, you don’t need to alternate each rep.
Pick a sustainable pace on your machines, try to stick to the same pace for all your sets.
Dumbbell weight should be able to be moved comfortably.
