CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Row
5 Inchworm 1 Push-up
20 Scorpions F/B
Lower back Hipflexor 0:30 e/s
Frog with Front Rack 1:00
Wrist 0:30
Calf 0:30 e/s
30 Calf Pumps
———
ACTVATION
10 Barbell Wrist Rotations
3 Power cleans
3 Hang Squat Cleans
10 Alt Box Step-ups
Metcon (Time)
“Rowdy”
AMRAP 20:
Buy-In: 2,000 Meter Row
Max Rounds With Remaining Time:
15 Power Cleans 42.5/30kg
12 Box Jump Overs (24″/20″)
9 Hang Squat Cleans 42.5/30kg
(Cap 20:00)
Modifications
2000M ROW
– 1600m Run
– 4000m Bike (Any)
– 1600m Ski
– 120 x 10m Shuttle Runs
POWER CLEANS
– Double Dumbbell
– Hang Power Cleans
– KBS’s
BOX JUMP OVERS
– Squat Jumps Over The Barbell
– 24 Double Unders
– 36 Single Unders
– Box Step-Overs
HANG SQUAT CLEANS
– Double Dumbbell
– Front Squats
– Weighted Squats
– KB-Goblet Squats
