CrossFit Inventive – Pure Conditioning


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.