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.