CrossFit Inventive – Pure Conditioning

Warm-up

1:00 Bike erg

20 Banded Good Mornings

20 Banded Pull aparts

10 OHS

30 Calf Pumps

Calf Stretch 0:30 e/s

Spiderman 0:30 e/s

Frog 1:00

Skipping 1:00

————-

Metcon (2 Rounds for reps)

AMRAP 8:

BUT IN: 2000M Bike Erg

Remaining Time:

30 Double-unders

15 Thrusters 35/25kg

Rest 4:00

AMRAP 8:

BUT IN: 2000M Bike Erg

Remaining Time:

30 Double-unders

15 Overhead Squats 35/25kg
Modifications

2000M METER BIKE ERG

– 1,000m Row

– 800m Run

– 800m Ski

DOUBLE UNDERS

– Line Hops

– 1.5x Reps Single Unders

THRUSTERS

– Sub Dumbbells or Kettlebells

– Reduce Weight

– Weighted Air squats

OVERHEAD SQUAT

– Sub Dumbbell or Kettlebell

– Power Snatch Barbell/Kettlebell/Dumbbell