CrossFit Inventive – Pure Conditioning

Warm-up

Bike 2:00

Spiderman 0:30 e/s

Glute 0:30 e/s

Lower back 0:30 e/s

Wrist 0:30

Front Rack 0:30

Twisted Cross 0:30 e/s

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10 Barbell Good Mornings

10 Barbell Wrist Rotations

5 Power Cleans

5 Push ups

10 Air Squats

Metcon (AMRAP – Rounds and Reps)

5 x 3 Min AMRAP’s:

3 Power Clean 60/40kg

6 Push-ups

9 Air Squats

1:00 Rest Between Rounds.

*Pick up where you left last round.

* Score total rounds plus any extra reps.
SUBS

POWER CLEAN

– Reduce weight as needed

– Double Dumbbell

– 6 Alt Single Dumbbell

PUSH-UPS

– From Knees

– Knees & Toes

AIR SQUATS

– Reverse Lunges

– Forward Lunges