CrossFit Inventive – Pure Conditioning
Warm-up
Machine 2:00
Run 200m
10 Leg Swings F/L
5 Inchworm 1 Push-up
Calf 0:20
30 Calf Pumps
Spiderman Lunge 0:30
10 Alt Cossacks
———-
Activation
Barbell:
10 Good Mornings
10 Overhead Snatch Grip Shrugs
5 Snatch High Pulls
5 Power Snatch
: Metcon (Time)
2 Rounds:
1000m Bike Erg, 40 Barbell Power Snatch 35/25kg
400m Run, 40 Push Ups
1000m Bike Erg, 40 Bar Facing Burpees
SUBS
BIKE ERG
– Row 400m
– Ski 400/300m
PUSH UPS
– From Knees
– Hand Release
BAR FACING BURPEES
– Burpee Step Over the Bar
(Don’t Rep Skip)
