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)
