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
—————-
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
