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
