CrossFit Inventive – Pure Conditioning

Warm-up

Couch 1:00 E/S

Frog 1:00

Calf 0:30 E/S

30 Calf Pumps

Twisted Cross 0:30 E/S

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20 Scorpions

20 Halo Glute Bridges

20 Banded Good Mornings

0:30 Static Squat Hold

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Warm-up to WOD Weight & Exercises.

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

5 Burpee Box Jump Overs 30/24 inch

10 Single Dumbbell Hang Clean & Jerk 22.5/15kg

15 Wallball @9/6kg
SUBS

BURPEE BOX JUMP OVERS

– Reduce Height

– Step overs

– Squat Jumps

– Just Burpee (No equipment)

SINGLE DUMBBELL HC&J

– Reduce weight as needed

– Kettlebell HC&J

– Barbell HC&J

WALLBALL

– Reduce weight

– Single Dumbbell/Kettlebell Thrusters

– Goblet Squat

– Weighted Squat

– Air Squat