CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Bike
20 Banded Good Mornongs
20 Halo Glute Bridges
Frog + Front Rack 1:00
Couch 0:30 e/s
Wrist 0:30 F/B
Calf 0:30 e/s
30 calf pumps
50 Dubz/60 Single Kips
———-
10 Wrist Rotations
3 Front Squats
3 Power Cleans
3 Hang Power Cleans
3 Squat Cleans
3 Hang Squat Cleans
——
Establish Weight
Metcon (Time)
GO EVERY 5 MINS X 4 SETS
40 Double-unders
5 Power Cleans
40 Double-unders
5 Hang Power Cleans
40 Double-unders
5 Squat Cleans
40 Double-unders
5 Hang Squat Cleans
RX 70/45kg
*Cap ypurself with 30 sec remaining if need be.
* Refuce weight and skipping reps if your struggling to get through the workload.
– Record Slowest of the 4 sets
SUBS
– Scale weight as needed.
– Use Dual Dumbbells/Kettlebells
– 10 Alternating Single DB
– 5 Single Kb each side.
– 60 Singles
