CrossFit Inventive – Pure Conditioning

Warm-up

100m Run

10 Leg Swings F/L

5 Inchworms 1 Push up

30 calf Pumps

Calf 0:20 e/s

Spiderman 0:30 e/s

Twisted Cross 0:30 e/s

————-

20 Banded Pull-aparts

Banded Press 10 e/s

10 Banded OHS

5 Dual DB Squats

5 Dual DB Push Jerks

Metcon (Time)

“Double Dipper”

21-18-15-9:

Double Dumbbell Squats 22.5 / 15 kg’s

200 Meter Run

Double Dumbbell Push Jerks 22.5 / 15 kg’s

200 Meter Run

(cap 20)
Modifications

DUMBBELL SQUATS

– Sub Barbell (60 / 40 kg)

– Sub Kettlebells

200 METER RUN

– 250m Row

– 200m Ski

– 500m Bike (Any)