CrossFit Inventive – Pure Conditioning
Warm-up
BIKE 2:00
FROG + FRONT RACK 1:00
GLUTE 0:30 E/S
TWISTED CROSS 0:30 E/S
CALF 0:30 30 CALF PUMPS
WRIST 0:30
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BARBELL
5 PUSH PRESS
5 FRONT SQUAT
5 BOX JUMPS (BUILD TO HEIGHT
10 STEP UPS IF NOT JUMPING
ESTABLISH WOD WEIGHT
Metcon (Time)
7 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps
30/21 Calorie Bike Erg
5 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps
30/21 Calorie Bike Erg
3 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps
(Cap 20)
Barbell – 50/35kg
Box – (30″/24″)
SUBS
BARBELL
– Reduce Weight as needed
– Dual Dumbbell/Kettlebell
– Alt Single Dumbbell/Kettlebell x 6 Reps
BOX JUMP
– Reduce Height
– Step ups
– Step/Jump on SAFE Odd Object
30/21 CALORIES BIKE ERG
– 30/21 CAL ROW
– 22/15 CAL SKI
