Pure Conditioning – Mon, Nov 13

CrossFit Inventive – Pure Conditioning

Warm-up

1 min ski

1 min row

1 min bike

—-

Mobility

30s Lower back/Hipflexor e.s

30s Twisted Cross e.s

30s Pigeon e.s

30s Calf e.s

—

activation

30 calf Pumps

12 Alt Lunges

6 Air Squats

6 Double DB Hang Snatches

6 Double DB Hang Cleans

6 Double DB Deadlifts

6 Frog Hops

—

Metcon (No Measure)

AMRAP 10:

1200/1,000m Ski Erg

In remaining time, AMRAP:

6 Lateral Burpee Over Dumbbell

12 Double DB Hang Snatches 22.5/15kgs

18 Alt Lunges

Rest 5 Minutes

AMRAP 10:

1200/1,000m Row

In remaining time, AMRAP:

6 Lateral Burpee Over Dumbbell

12 Double DB Hang Cleans 22.5/15kgs

18 Abmat Sit-ups

Rest 5 Mins

AMRAP 10:

2500/2,000m Bike

In remaining time, AMRAP:

6 Lateral Burpee Over Dumbbell

12 Double DB Deadlifts 22.5/15kgs

18 Air Squats