CrossFit Inventive – Pure Conditioning
Warm-up
Upper Body
1. Puppy Dog – 1:00
2. Twisted Cross-0:30/Side
3. Front Rack – 0:30
Lower Body
1. Spiderman – 1:00
2. Glute- :30s
3. Couch 0:30s
4. Russian Baby Makers – x 10
ACTIVATION
3 Rounds For Quality:
8 SLDL (use any weight possible
5 Push Press
10 Calf Pumps
Metcon (Time)
“Row Your Boat”
For Time:
3 Rounds:
15 Deadlifts
10 Hang Power Cleans
5 Push Press
Directly Into…
1,500 Meter Row
Directly Into…
3 Rounds:
15 Deadlifts
10 Hang Power Cleans
5 Push Press
Barbell: 50/35kg
Modifications
DEADLIFT, HPC & PUSH PRESS
– Dumbbells or Kettlebells
1,500 METER ROW
– 1,200m Ski
– 3,000m Bike
– 1,200m Run
