CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Row
30 Calf Pumps
Calf Stretch 0:30 e/s
Spiderman 0:30 e/s
5 Inchworm 1 Push-up
10 Alt Lunges
10 Frog Hops
5 Box Step overs
5 Box Jump Overs
50 Double-unders/75 Singles
Metcon (Time)
For Time:
500/400m Run
150 Double-unders
1000/800m Row
50 Burpee Box Jump Overs 24/20 inch
500/400m Run
(Cap 20)
Modifications
500M RUN
– 500m Air Run
– 1000m Bike (Any)
– 500/400m Row
– 500/400m Ski
150 DOUBLE UNDERS
– 1.5x Single Unders
– 150 Line Hops
1000/800m ROW
– 2000/1800m Bikes
– 1000/800m Ski Erg
– Run 500/400m Again.
BURPEE BOX JUMP OVERS
– Burpee Box Step-Overs
– Burpees Over A Barbell or Dumbbell
– Burpees to Target
– Box Jump Overs or Step Overs (No Burpee)
