CrossFit Inventive – Pure Conditioning
Warm-up
Double Carpark run
10 Forward/Lateral Leg Swings
10 Forward/Reverse Arm Swings
20m Walking SLDL (10 e/w)
5 Inchworm 1 Push-up
Spideman 1:00 e/s
Lower Back/Hipflexor 0:30 e/s
————-
3 Sets For Quality
20 Alt Shoulder Taps
50m DB Overhead Carry each way
20 V-Sits
Metcon (Weight)
5 Sets 10 Reps
Double Dumbbell Z-Press
(Rest 90 between sets)
*Your First weight will be your first set.
* Build over the 5 Sets if Possible or stay at one weight to will challenge you on the last few reps on each set.
* Record Heaviest weight if you wish.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
Up By 2’s Of:
Double DB-Hang Power Clean (22.5/15’s)
Box Jump (24/20)
Kettlebell Swing (24/16)
SUBS
DUMBBELL HANG POWER CLEAN
– Reduce weight
– Single ALT-DB
BOX JUMP
– Reduce Height
– Step-ups
KETTLEBELL SWINGS
– Reduce Weight
– Russian KBS
