CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
Couch 1:00 e.s
Squat Hold 1:00
Samson + Tricep 30s e.s
Front Rack30s
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ACTIVATION
20 HALO Glute Bridges
10 Halo Air Squats
5 Inchworm 1 Push up
Warm-up To DB DB-HC&Thruster
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Metcon (Time)
For Time:
60-50-40-30-20-10-10-20-30-40-50-60
Calorie Bike Erg
* 10 Dumbbell Hang Squat Clean Thrusters Between Each Set.
(45 min Cap)
RX: 2 x 15/10kg Dumbbells
SUBS
BIKE CALS
– Reduce 5 Cals off the 60-50-40-30 Only if needed. (Not the 20 & 10’s)
DB HANG CLEAN THRUSTERS
– Reduce Load
– Discuss with coach if you need to change movements.
