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)