CrossFit Inventive – Pure Conditioning

Warm-up

2:00 machine

5 Inchworm 1 Push up

30 calf Pumps

Calf 0:30 e/s

Spiderman 0:30 e/s

Frog 1:00

Twisted Cross 0:30 e/s

Wrist 0:30

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Activation

20 Banded Good Mornings

10 Barbell Wrist Rotations

5 Hang Power Clean

5 Jerks

5 Hang Clean & Jerk

Skipping 1:00

Metcon (Time)

10 Rounds For Time:

4 Hang Clean & Jerk 60/40

8 Lateral Burpee Over Bar

30 Double-unders

(Cap 20)
SUBS

HANG CLEAN & JERK

– Reduce weight

– Double Dumbbell

– 8 Alt Single Dumbbell

LATERAL BAR BURPEE

– Burpee step over bar

– Burpee over DB or Odd object.

– Burpee

DOUBLE UNDERS

– 60 singles

– 30 Single Doubles

– 30 Sec Doubles Practice

– Lateral Line hops