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
————
20 Scorpions
20 Halo Glute Bridges
20 Banded Good Mornings
0:30 Static Squat Hold
———-
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
