CrossFit Inventive – Pure Conditioning
Warm-up
1 min ski
1 min bike
10 leg swings f/l
30s standing quad e.s
30s Spiderman e.s
30s Samson + Tricep e.s
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ACTIVATION
30 Calf Pumps
10 Alt Box Step-ups
10 Slt DB Snatches
10 Single DB Goblet Squats
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Establish WOD Loads
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36 minutes (No Measure)
90 sec on – 90 sec off x 4 Rounds of;
1.
25 x Abmat Sit-ups
Max Calorie Ski
2.
10 x Dumbbell Hang Squat Cleans 15/10kgs
Max Burpee Box Jump Overs @ 24 inch
3.
18 x Calorie Bike
Max DB Snatches @15/10kgs