CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
5 Inchworm 1 Push-up
Spiderman Lunge 0:30 e/s
Glute 0:30 e/s
Calf 0:30 e/s
30 Calf Pumps
10 Single Leg Glute bridges each side (BW)
——
Activation
Barbell:
10 Good Mornings
5 Power Snatch
5 Power Cleans
5 Hang Power Snatch
5 Hang Power Cleans
5 Clusters
Metcon (Weight)
3x 100m Sled Sprint
50m each way.
Light & fast today wit a short turn around between sets.
Metcon (Time)
For Time
100/90 Cal Row/Bike Erg
15 Power Snatch 40/30
80/70 Cals
15 Power Cleans 40/30
60/50 cals
15 Hang Power Snatch 40/30
40 35 Cals
15 Hang Power Cleans 40/30
20 Cals
15 Clusters 40/30
SUBS
BARBELL
– Reduce weight as needed.
CALORIES
– SKI & Assault Bike Drop 10 Cals off the above total for M&F, Last Cals reamains 20 on all machines.
