CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Bike
3 Rounds:
10 Banded Press
10 Banded Pass Throughs
10 Frog Hops
1:00 Bike
1 Round:
30s Plank Hold
30s Side Plank e.s
30s Superman Hold
1:00 Bike
Mobility
30s Standing Quad e.s
30s Lat On Upright
30s Pec On Upright
—
Metcon (No Measure)
0:00-5:00
AMRAP 5:
10/7 Cal Bike
8 Alt Single DB Hang Clean & Jerks
6 Lateral Burpee Over Dumbbell
Rest 2:00
7:00-12:00
AMRAP 5:
10/7 Cal Bike
8 Alt Single DB Push Press e.s
6 HPUU’s
Rest 2:00
14:00-19:00
AMRAP 5:
10/7 Cal Bike
8 Alt Single DB Hang Power Snatches
6 Alt Single DB Devils Press
Rest 2:00
21:00:26:00
AMRAP 5:
10/7 Cal Bike
8 Alt Single DB Hang Clean & Jerks
6 Lateral Burpee Over Dumbbell
28:00-33:00
AMRAP 5:
10/7 Cal Bike
8 Alt Single DB Push Press e.s
6 HPUU’s
Rest 2:00
35:00:40:00
AMRAP 5:
10/7 Cal Bike
8 Alt Single DB Hang Power Snatches
6 Alt Single DB Devils Press
RX Dumbbell: 1 x 22.5/15kg
Scale as needed.
